Warm up
Run 800m, Stretch and mobilise
Deadlift/Thruster Tekkers
WOD
OPEN WOD 12.5
7 Minute Ladder:
- 3 Thrusters @ 30kg/45kg
- 3 C2B Pull ups
- 6
- 6
- 9
- 9
- etc
If your not taking part in the OPEN or you have already attempted the WOD then try this 7 minute ladder
- 3 Deadlifts @ 70kg/100kg
- 3 Box Jumps @ 24″/30″
- 6
- 6
- 9
- 9
- etc