THURSDAY CHALLENGE

WU

-1’ Machine

-10 Jumping Squat

-10 PVC Pass overs

-25 Skipping rope

-5 Empty bar DL

WOD1

(0-4’)

For time:

-40 Sync knee raises

-30 Sync WB

-20 Burpee bar touch

*1 is holding dual KB farmer Hold

Directly into..

(4- 7’)

-Max rope pull to stand (one person holding the KB all time)

WOD2

(0- 4’)

-Max Cal Ski

Directly into..

(4-10’)

-1RM Deadlift

WOD3

(0-4’)

-Max cal Assault bike

(7- 10’)

-Max Front squat (30kg)

WOD4

(0-4’)

-Max distance Row

(4 - 7’)

-Sync burpee box jump over