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