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Warm Up

EMOTM 10 Mins:
1-10 Ring Dips

 SKILL

Dead-lifts

WOD

5 Rounds for time:
Run 400m
7 Dead-lifts (315/275)

After Bash

Monkey Bar challenge

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(Scaling options will be available from your coach in class)

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Endurance: 

Warm Up:
Med Ball Warm Up

Skill: Running

WOD:
3 x (200m run + 400m run + 600m run)

rest the time it takes to finish each interval; e.g. run 200m in 30 seconds, rest 30 then run 400m and so on

– post time

After Bash:

Foot/ankle mobility

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Travel WOD

Run 400m
7 Single Leg Dead-lifts (75/45)