Wednesday, 6 May 2015

20150507

Warm Up (7.00-7.12am)
50 up
1 min handstand
2x crab walk
10 wall squats
20 kip swings
10 scapula push ups
1 min bottom of the squat

Strength
EMOM 5 mins (7.15-7.20am)
5x
A1) 5 shoulder to OH
A2) 1 wall walk

WOD
(7.25-7.40am)
3 x
3 mins work / 3 mins rest
500m Row
Max. burpees

then (7.45-7.59am)

3 x
2 mins work / 2 mins rest
40m OH DB Walking Lunge
Max. air squats

NB: 40m = 4 lengths b/w yellow poles

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