Saturday, 15 March 2014

GYMNASTICS FOCUS SESSION – For QUALITY!
3-6-9-12-15:
Deficit Ring Push Up
Strict Bar Pull Up
Hollow Rock
Superman Rock

TEAM WOD – For TIME!
4 Person Team, buy in:1
x2 pax rope climbs
x2 pax 10 alternating Pistols

20 Min
150 KB Farmer’s Walk
AMRAP KBS 1.5/1pd
Double Unders
Wall Ball 7/9KG
Post score to comments.

ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1600m TT
Bike (SUN): 25M TT
Run (SUN): 12M TT
Row (SUN): 15k TT
Ruck (SUN): 15M TT, 55# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Swim (SUN or SI): 1600m @ 85% race pace
Bike (OFF): OFF
Run (SAT): 10M @ 85% race pace
Post sport and time to comments.