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Saturday 16th December

December 16, 2017Ness

8am + CLASS – This class is FULLY OVERBOOKED if you haven’t booked in there is NO room SORRY

PARTNER WODS

WOD A:

12 SDHP (45/30)

12 Chest to Bar Pullups

12 Wallballs (9/6)

12 Medball Situps (9/6)

Row 250m each

15 min AMRAP (alternating exercises)

5 min rest

WOD B:

12 Thrusters (45/30)

12 Toes to Bar

12 Ring Dips

12 Pistol Squats

Run 200m each (relay style)

15 min AMRAP (alternating exercises)

5 min rest

10 minutes to establish 2 RM touch and go Squat Clean

9:15am

Partners alternate between the movements

a, 12 x wallballs

b, 10 x d/b cleans

a, 8 x hspu or push ups

b, 6 x d/b lunges

a, 4 x strict pullups

b, 2 /1 x m/u

row 500m together

20 min amrap

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