Wednesday 5th October

Wu (pairs)

50m Sprint
10 Ab may sit ups

X3

10 Throwdowns
10 Wall ball twist (each side) 
10 V sits

Tech work

Pull ups/Mu

WOD 1

Every minute on the minute for 8 minutes
3x Cluster (45/60)
7x Burpees

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

WOD 2  (10Min cap)

1 Bar Muscle up
2 Deads 60/80
3 Press ups  

RX MU - 60/80
S1 chest to bar - 60/80
S2 Pull ups - 40/60
Manageable

- Add 1 rep to each movement every successive round. 
 

James Davidson

ne37 1pr