In Teams of 2 (1 working / 1 resting)

50-40-30-20-10

Burpees

DB Snatch

Handstand Push Ups

@0:00, 6:00, 13:00, 21:00, 30:00 – run 400 M whether you finished or not

______________________________________________

The amount of time to chip away at this before you have to run increases as the WOD progresses. Suggestion, run hard and switch off with small sets inside.

______________________________________________

SUGGESTED WARM UP

-Run Warm Up

15 Leg Swings + 15 Punter Kicks + 200 M jog

10 Toe to Knee Pulls + 10 Press Ups + 200 M Run

10 Scorpions + Couch stretch (each leg) + 100 M sprint

-Overhead + Pull Warm Up

5 DB Snatch High Pulls each arm

5 DB Push Press each arm

5 DB Snach each arm

-Handstand Warm Up

10 Second Handstand

rest 10 seconds

10 Seconds Half HSPU

rest 10 seconds

10 Seconds HSPU

Share