Wednesday, 9 June WOD

Warm up: 10 Minutes

  • 400m Easy –then–
  • 3 Rounds
    • 10 Steps ups
    • 50m Stride
    • 10 Single leg deadlifts (light KB)(each leg)

Strength/Speed: Sprint

Tag Team Partner Relay: 200m Sprints

  • Pick a partner close to your speed so you have equal rest periods and sprint 200m x 10.

Skills Training: Gymnastics

Rope Climbs: 10 minutes

  • AMRAP Rope climbs in 2 minutes

Strict Ring Dips: 10 minutes

  • 5 x 10 (athlete picks load)

Pistols: 10 minutes

  • Complete 50 alternating pistols

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