Wednesday 31/10/2018

Coach Directed Warm Up –
Run/row for 2 min

Then rotate through

Dead hang – Handstand hold –
DB single – Leg toe touches

Hollow/arches – handstand lowers – DB push press

Inch worms – bear craw rig – plank.

Ring lowers – 8 box steps
Ring dips – 8 box jumps

WOD
3 x 10 min AMRAPs (with 2min rest between):

AMRAP 1
10 pull-ups + 30 double unders
8 HSPU or 2arm DB press
16 DB snatch alternating arms (Rx 20/15)

AMRAP 2
25 abmat situps
18m bear crawl – legs straight or 9m Handstand Walk
20 push ups

AMRAP 3.
12 ring dips (A) do 5 muscle up
16 KB swings (24/16 or A32/24)
150m run

GOAL is three rounds per AMRAP