WOD Movement activation Wall Walk- HSPU For Time 20 HSPU x 2 Push ups 400 meter Run 20 Kettlebell Swings 400 meter Run 20 T2B / x2 Hanging Knee 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Cal Bike 400 meter Run 20m HS Walk / 60m bear crawl 400 meter Run
10 MU Finisher
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
