WARM UP
“Core Test” AMRAP 10:
– 30 Mountain Climbers
– 20 Sit up
– 10 Knees to elbow
SCORE 1: ROUNDS
SPEED
“Two teams” For time:
Each member complete:
- suicide
- 7cal assault bike
* Non-winner: penalty 20burpees & 10push ups
PARTNER WOD
2x P1: 400m P2: burpees
1x P1: 1200m P2: 10wb- 10 MB step box jump-10 MB russian twist
2x P1: 600m P2: 60 SU-30mountain climber
1x P1: 1000m P2: 5 wallclimb- 15kb swing
At the end: together 300m MB weigthed walk
TABATA
Back extension
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