1. Warm up
2. Skill training: kipping swing/pull up
3. "Nancy"; five rounds for time of:
Run, 400 m
42.5/30 kg overhead squat, 15 reps
4. Recovery: mobility
Have a look here for the scores from the last time we completed this workout - let's see how much fitter you are.
Chris 15:40 (35 kg)
Kate 15:26 (10 kg)
Well done to both Chris and Kate, PB's all round!