Friday WOD – 15/09/2017

STRENGTH
3 x 500m RUN Sprints

2min rest between – Athletes to watch own clock

METCON
7min AMRAP of:

2 x Rope Climbs
200m run
30 x PVC Sit ups

2min REST

7min AMRAP of:
1 x Sled Drag (100/80kg)
150m O/H Plate Run (20/15kg)

2min REST

7min AMRAP of:
100m run
10 x Tyre Flips
100m Farmers Carry (24/16kg)