Friday WOD – 7/07/2017

STRENGTH
5mins MAX CALS on rower
– Must swap every 10CAL
Teams of: 3

3min REST

METCON = (15mins)
5 x rounds of:

1st min = Double Unders
2nd min = Wall Balls (9/6kg)
3rd min = ME C2B pull ups

3min REST

FINISHER = Core work

Tuesday WOD – 4/7/2017

STRENGTH – EMOM for 10mins
(5 x rounds)

Odd = 3 x Power Clean
Even = 7 x H/S Push up

METCON
4 x rounds for time of:

250m row
15 x OTB Burpees
25 x P/Snatch (35/25kg)

FINISHER
200m for time: Farmers Carry
(pair of: 24/16kgs)