12/6/2018

12/5/2018
December 4, 2018
12/7/2018
December 6, 2018

W.U. 5 Min Individual

Group W.U. 3 rounds NOT for time of

  • 12 x Strict Hang Knee Up’s using Med ball between feet 14/10
  • 30 x Single Unders

W.O.D 3 RFT of (9 mins)

  • 30 x Alt DB Snatches 50/35
  • 30 x Walking OH Lunges (Hold 15 steps in Left hand/15 steps in right)

REST 3 Mins

AFAP ( 7 min Cap)

  • 60/45 x Cals on Assault Bike
  • 30 x Burpees

REST 3 Mins

In 7 Mins complete

  • Accumulate a 4 min Plank in Hollow then
  • Max Distance on Rower in remaining time