Friday, 15/04/22

Public holiday class times:

6am, 7.10am, 8.30am

A) Individual

– 3 rounds

– 10 minutes per round

@ 0:00 and 5:00

10 SA KB Thrusters

From 1:00 – 5:00 and 6:00 – 10:00 rotate every 20 seconds

1. 1 Wall Walk

2. 2 Deadlifts

3. 3 Toes-to-Bar

Or

1. 1 Strict Press

2. 2 Bar Muscle-Ups

3. Burpees

or

B) Partner WOD

AMRAP in 30 minutes:

5 Synchro Burpees

10 Dumbbell Thrusters

150m Row

20 Lateral Jumps (over the dumbbell – sub 10 Weighted Lunges)

25 Bicycles (L+R=1)

30 Second Plank

– other than the Burpees, alternate after each movement