Friday 29th July

Warm up

10 - 15 practice movements in WOD


3 rounds, 2 mins per station, of:

Double Under

Plank Hold

Wall Ball

Handstand Hold

Kettlebell Swing (American), 20/12 kg

Rest 2 mins

-Perform this like "Fight Gone Bad," by rotating immediately to the next station every 2 mins, the clock does not stop or reset between stations.

Scale as needed. skill work in abundance.

Use the first 10/15min of class dialing in the movements. Aim to go unbroken on all movements, break wall balls into challenging sets. Rest 2 min after each round.


James Davidson

ne37 1pr