Warm Up
20x20m Laps
2min Pec Stretch
1min PVC Shoulder Stretch
WOD
Triple Medley Sat
7min AMRAP
7 Shoulder to Overhead 60/40
21 Double Unders/ 63 Single Unders
Rest 3 mins
7min AMRAP
2-4-6-8-10-12-14-etc Ascending Reps
Power Clean 70/50
2 x 20m Sprints
Sprint on Every Round
Rest 2 min
3min
Max Rep Weights Plate Situps 20/15
Record Total Reps of both WODs
1 x 20m Lap Sprint is 1 Rep
Rx only if Rx weights
Sit Ups to Sitting Up Straight.
Keep Plates above head at all times
