Gymnastics focus: for QUALITY
2 ROUNDS:
5 Skin the Cats
10 Bridge Ups
15 Hollow Rocks
Team WOD: for TIME
In teams of 4:
100 Front Squats from human rack 135/95#
200 KBS 1.5/1pd
300 Partner Walking Lunges
4,000m Row (250m increments)
Post time to comments.
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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