Friday 23rd September

 

Warm up

Fire Hydrants

Donkey kicks

Band work

Strength/Skill

8 Min EMOM of:

Touch and Go 'Triple' Hang Squat Clean

* IMPORTANT Dont Miss a lift Score is Weight x Rounds of EMOM Completed.

*Pick weight and stick with it, weight cannot be changed once emom starts.

‘SPLIT GROUP’

WOD A (20Min)

V1.40Min Row Challenge

*Score Equals Metres covered

WOD B (12 Min EMOM)

5 Front Squats 50/35

3 Suicide Sprints

5 Front Squats 50/35

IN REMAINING TIME - MAX BOB

*Score is amount of burpees in 12 mins

*12-20 Mins clear up and cheer on rowers to hit some serious Metres.

James Davidson

ne37 1pr