Gymnastics focus:
Complete 3 rounds of:-
10 Inverted Burpees
5 Weighted Pull Ups
10 Hip extensions
2 Skin the Cat
Team WOD: 20 min AMRAP
Timer: Handstand hold
AMRAP (you may only perform the AMRAP movements while buddy 1 is in the HS hold position)
Burpee to 3 stacked 45# plates
Medicine Ball Clean 9/7kg
Double unders
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 800m @ 85% 500m TT pace
Bike (SUN): 15k @ 85% 20k TT pace
Run (SUN): 5k @ 85% 5k TT pace
Row (SUN): 3k @ 85% 2k TT pace
Ruck (SUN): 10k @ 85% 10M TT pace, 65# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Swim (SUN): 800m @ 85% 500m TT pace
Bike (OFF): OFF
Run (SAT or LI): 5k @ 85% 5k TT pace
Post sport and time to comments.
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