Tuesday 4th October


2-4-6-8 Shuttles
4-8-12-16 V-Sits

Split Group (if needed) 


Hang power cleans

WOD 1 (20Mins) 

0-4 Min Complete AMRAP (As many reps as possible): 

24 Wall Balls
6 Hang Power Cleans
24 Oh Lunges (with wall ball) 
6 Hang Power Cleans

4-5 Min REST

X 4

RX - 60/45
S1 - 50/ 35
S2 - 40/25

- Score is total reps in 4 rounds accumulated! 

WOD 2 (For Time) 

400m Run

3000m Row

400m Run

*Rower must be on a countdown from 3000m

*Set away everyone on main clock and your time is from the main clock

James Davidson

ne37 1pr