wednesday the 7th of july


Running Clock :


0-12 EMOTM


1st 6 Bench Press @50%

2nd 12 DB Snatch

3rd 30 Russian Twist


Rest 4 mins


5 min Ladder


6 Kb Swings Russian

6 OH plate Lunge 20/15kg

6 Burpee onto plate

* add 2 reps each rd complet


Rest 4 mins


Grab a Partner


Run 200m Together

24 Thruster 50/35kg

Run 200m Together

24 STOH 50/35kg

Run 200m Together

200 Double unders


Time cap 9 mins