Friday 4th October 2019

A. Skill work 

10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets.

Rope climbs in Sat WOD so may be a good option.


B. 30 min AMRAP

  • 400 Meter Run
  • 30 Russian Kettlebell Swings (24/32)
  • 15/20 Calories of Assault Bike (or Rowing)
  • 10 Burpee Box Jump-Overs (20?/24?)

If there is a bike free then use bike otherwise onto rower.

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