Skill Work:
Skin the cats
Deck squats
Training WOD:
In 10mins complete:
4 min max distance row
then in remaining 6 min
accumulate 2 minutes Hollow hold
Then in 10mins complete:
4 min max distance bike
then in remaining 6 min
accumulate 2 minutes L-Sit hold
5:30pm Plus
Partner wod
90 sec to do
15/12 cal Bike
Max reps barbell Thrusters 20/15 kg
partner 2 rests
switch
6 rounds ( 9 mins )
Your score is your reps
Rest 3mins
90 sec to do
12/10 cal Row
Max Burpees
partner 2 rests
switch
6 rounds ( 9 mins )
Your score is your reps