Monday WOD – 6/11/17

STRENGTH
5 x 6 = Front Lunge

METCON
0:00 – 8:00
100m Farmers Carry (24/16kg)
10 x Burpees
10 x Double Unders

8:00 – 16:00
20 x PVC Sit ups
200m Assault Bike
20 x Double Unders

16:00 – 24:00
30 x KB Swings (24/16kg)
30 x Goblet Lunges (24/16kg)
30 x Double Unders

Friday WOD – 3/11/17

MOBILITY + WARM UP GAME :)

STRENGTH
EMOM for 15mins

1st min = 3 x Strict Pull ups
2nd min = 3 x Ring Dips
3rd min = 3 x HSPU

SPEED
5 x 100m run sprints
60sec rest between sets

METCON
3 x rounds for time of:
400m row
21 x KB Swings (24/16kg)
12 x Push ups