20th July 2019

WOD WOD, July 21, 2019

Sunday Sprint off
Beware of the shuttle ….

Metcon (AMRAP – Rounds and Reps)
In Pairs, AMRAP in 21 Minutes

50m Shuttle sprint ( 5 x 10m )
5 x Burpee Box Jumps 24/20"
40m Shuttle Sprint ( 4 x 10m )
3 x Deadball 2 Shoulder 55/35kg
30m Shuttle sprint ( 3 x 10m ) Tag in ya mate

*Round for round
*Box and Ball set up in front of rig
*Team start / tag line in front of KB racking etc
*Tag floor on each shuttle turn with any hand

OPTIONS :

DB : Reduce Load
BBJ : Nurpee Step up

Core / Stability
10 Minute EXTREME abs with coach JJ

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