Protected: WOD/Blog

PARTNER WOD.

30 MIN TIME CAP

WOD starts with,
30 synchronised burpees then,

100 dead ball over shoulder (you choose weight)

100 sledge hammer tyre hits 10/5

While partner(A)is running partner (B)is working on the reps, when runner returns partners alternate.

Then,
100 Clusters 60/40

Alternating turns,Partners can do no more than 5 reps at a time.
No run is required at this station.

Strength- 15 min Front Squats 3×3

WOD- CHIPPER

20 KB snatch 24/16
30 Front squat 45/30
40 Jumping lunges
-400m run
15 KB snatch
20 Front squat
30 Jumping lunges
-200m run
10 KB snatch
15 Front squats
30 jumping lunges
-200m run
30min TIME CAP.

Finisher- FLEX FRI
Partner bicep curls, 10reps each with empty bar alternating for 5mins