Friday 19th August 2016 – WOD

In 20 Mins In Pairs:

• Long Lunge + Groiner
• Fast Walking Lunges
• Bird Peckers
• Leap Frogs
• Bear Crawl
• Banded Side Ways Glute Walk
• 20 Gymnastic Kips
• In remaining time review and build to front squat weight

*you go, I go

Additional Work

To be completed 15 mins after class:

• 20 Min AMRAP of
• 500m Ski/Row
• 25 Kettle Bell Swings @ 24/16kg
• 25 GHD Sit Ups

*goal is to get 4+ rounds, scale to achieve this

10 Min Incremental Ladder:

• 1-2-3-4-5 etc Reps Of
• Front Squat @ 82.5/60kg RX+ 100/70kg
• Bar Muscle Up / CTB / Pull Ups

*no racks