Saturday 1st October

Warm up 

Stretch and mobilize (focus on hips)

Teams of 3

WOD 1 (20 Mins)

Find Your 3 Rep max Front Squat

*Combine all 3 scores 

WOD 2 (For Time)

1200m Row 

120KB Swings 

900m Row 

90KB Swings

600m Row

60KB Swings

IMPORTANT....All Athletes must Have completed a 400m Run by the end...'Individually' NOTE, Dont leave till end as athletes have to run separately, not together.









James Davidson

ne37 1pr