1. Warm up
2. Skill
Pendlay Row
3. WOD
08:00 Endurance
800m Run
40 Pendlay Rows 45/30
50 Wall Ball Sit-ups 20/14
40 Pendlay Rows 45/30
50 Wallball Sit-ups 20/14
800m Run
09:00 - CF
AMRAP3
3 Front squats (40/30)
6 Press up
9 Box Jump (24/21)
Rest 1 min
AMRAP3
7 KB swing (24/20)
7 Hollow rocks
Rest 1 min
AMRAP3
5 Thrusters (40/30)
5 Bar facing Burpee
4. Recovery- 5mins shoulder mob