STRENGTH: 3 SETS FOR QUALITY
5 Strict Toes to Bar/Tuck Ups
10/10 Tempo DB Bulgarian Split Squats (3 sec down,Light)
WOD: in 8 mins complete
30 Renegade Rows (22.5/15)
20 Box Jumps (24/20)
Max DB Suitcase Lunges In Time Remaining
*Every 1:00 min from the start complete 5 T2B
-Rest 2:00-
In 8 mins complete
50 DB Suitcase Lunges
20 Box Jumps (24/20)
Max DB Renegade Row In Time Remaining
*Every 1:00 from the start complete 5 T2B
FINISHER: FOR TIME
100 Weighted Russian Twists (Athlete Choice)
HIIT & RUN: in 6 mins complete
20 Devils Press (15/10)
20 Box Jumps (24/20)
Max DB Suitcase Lunges In Time Remaining
-Rest 2:00-
In 6 mins complete
50 DB Suitcase Lunges
20 Box Jumps (24/20)
Max DB Devils Press In Time Remaining
-Rest 2:00-
Complete for time
20 DB Box Step Overs
20 DB Suitcase Lunge
20 Devils Press
FINAL OPEN WOD TONIGHT FROM 4:30pm – join the fun and byo for after 🙂