MONDAY

Skill/Strength:
4 x 8 Overhead Squats
- Light enough you can string 8 together and focus on FORM

WOD
21-15-9
Cal Row
Push Press (115/75)
T2B

TUESDAY

At home WOD:
6 RFT
100ft Bear Crawl
1:00 Hand Plank
100ft Lunge Walk
:30 Hollow 'Rock' Hold

WEDNESDAY

Skill:
3 x 8 C2B or Kipping Pull-up or Kipping progression

WOD
3min AMRAP
HR Push-ups
2min rest

3min AMRAP
DB Front Squats (45/25)

2min rest

3min AMRAP
Inverted Burpees

2min rest

6min AMRAP
x5 HR Push-up
x5 DB Front Squat
x5 Inverted Burpee

THURSDAY

Outdoors WOD
5x Hill Climb Run repeats on 5min interval
- 2min up and recover back down to start point
- Start next repeat every 5min
- Bracken Mtn trailhead is closest to town and a GOOD climb

FRIDAY

Buddy WOD
20 RFT as a team
(10 rounds of work per partner, alternating in between each element)
200m Run (partner A)
200m Run (partner B)
10 WB Sit-ups (A) 20/14
10 WB Sit-ups (B)
10 R-KBS (A) 70/53 (2.0/1.5)
10 R-KBS (B)