Saturday 22nd April – WOD

In pairs 1-6 of:

Air squats against the wall with hands up
Burpees

*1 of each then 2 then 3 and so on

WOD 1 

For quality in pairs

4 rounds of the complex

5 strict pull ups
5 kipping pull ups
5 c2b
5 bar muscle ups

*take 4 attempts to get as far as you can
*1 work/ 1 rest
*Don’t rush
*12 min cap

In pairs 18 min amrap of:

While one person completes 200m with a kb @ 32/24

Other person amrap

6 db step ups @ 2×15/10 RX+2×22.5/15
6 db hang cluster @ @ 2×15/10 RX+2×22.5/15

*switch when partner returns
*carry on from where partner got too

Additional Work
for time
5k row
*aim to set a new pb!