The damaged locking bolts on the squat racks have been fixed so they are both now good to go. Please be careful when adjusting the height, if your in any doubt just ask a coach or an experienced member 🙂

Warm up

Run 800m, Stretch and mobilise

Junk Yard Dog

Ground to Overhead Tekkers (Snatch & Clean n Jerk)

WOD 1

London Throwdown Qualifier WOD 2

7 min AMRAP:

• 7 Ground to Overhead @ 45kg/70kg
• 49 Double Unders

*Scale the weight as needed, because of the short time duration Double Unders can be scaled for singles for sets of 60*

WOD 2

7 minute AMRAP:

• 7 Pull ups
• 14 Goblet Squats @ 16kg/24kg

If needs be the class can be split into 2 groups and the 2 different WODs can run concurrently; however those competing in the London throwdown will be priority to do WOD 1 first. 🙂