GYMNASTICS SESSION: for QUALITY
100 V sit-ups (every time you break, perform 3 Burpees)
Human Flag Progression
TEAM WOD: for TIME
In teams of 4: 25 minutes
Buy in: 2 min ME Handstand Walk
Timer: 150m Farmer’s Walk 2/1.5pd
AMRAP: Row (cal)
Pull Ups
Wall Balls 9/7kg
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1600m @ 85% 1600m TT pace
Bike (SUN): 25M @ 85% 25M TT pace
Run (SUN): 10M @ 85% 10M TT pace
Row (SUN): 10k @ 85% 10k TT pace
Ruck (SUN): 15M @ 85% 15M TT pace, 55# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Swim (SUN): 1600m @ 85% 1600m TT pace
Bike (OFF): OFF
Run (SAT or SI): 10M @ 85% 10M TT pace
Post sport and time to comments.
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