WOD 1
Coaches Warm Up game
WOD 2
In pairs complete 10 Rounds for time of:
12 HSPU
10 barbell O/H lunge @ 42.5/30 RX+ 50/35
8 push press @ 42.5/30 RX+ 50/35
front rack hold bar hold
*5 rounds each
*p1 completes a round while p2 holds bar in the front rack, switch
*30 min cap
*aim for unbroken weight on o/h lunge and push press
Additional work
20 mins after class
4 rounds of:
1mile assault bike (1600m)
-rest 6 mins
*record time for each round