Were going to use this opportunity to do the first WOD in the UK CrossFit throwdown event, if your not competing dont worry the WOD can be scaled to meet your needs 🙂

Warm up

Run 800m, Stretch and mobilise

OH SQUAT tekkers (PVC)

WOD

7 minute AMRAP

• 5 HSPU
• 7 Overhead Squats @ 30kg/50kg
• 30 Double unders

Scaled version

7 minute AMRAP

• 10 Hand release Press ups
• 7 Overhead Squats @ scalable weight/PVC
• 90 Single unders