301014

Warm UP
1.1km Run
 
Skills/Strength
Deadlift
Split Jerk
3-3-3-3-3
(25 mins)
 
WOD
8 Minutes AMRAP
30 Double Unders
15 Kettle Bell Thrusters
10 Push Ups
 
 
7pm Beginner
 
Warm UP
400m run
 
Skills/Strength
Snatch
3-3-3-3-3
(30 mins)
 
WOD
Partner WOD
15 min running clock
1500m row (alt every 250)
AMRAP w remaining time
5 toe to bar
10 plate ground to overhead 20/15

 
 
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