WOD

Tuesday 17th of October 2017
Movement Prep
3 Rounds of

10 Kip Swings
2 Touch & Go Wall Walks
8 Straddle Sit-ups
Gymnastics
Metcon (AMRAP - Reps)
Pull-Up's

3 x 5-8
3 x 12-15
3 x 16-22

Choose one of the sets above, sets need to be unbroken and something you can maintain across all 3 sets, going every 2 Minutes.
Metcon
Metcon (Time)
For Time;

15 Strict Handstand Push-Up's
21 Toes to Bar
27 Ring Dips
33 Weighted Sit-Up's 15/10
39 Deficit Push-Up's 15/10
45 Kettlebell Swings 32/24
600m Row
18 Minute Timecap
Extras
Metcon (5 Rounds for reps)
5 x 40m Sprint

Rest 60 Seconds between each effort.
Record time for each interval.
join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….