Fitness
WOD 1
Strict Press
15 minutes building to a heavy 5 reps
WOD 2
50/35 Cals Row or Ski
30 Box Jump Overs @24/20”
30 Dble DB Step Overs
30 Dble DB Hang Squat Cleans
9 Pullups
30 Sit Ups
*DB Weight @15/10KG
**Bike = 35/25 Cals
20 Minute Time Cap
Performance
WOD 1
Strict Press
1 x 5 @55%
1 x 5 @65%
1 x AMAP @75%
1 x AMAP @55%
*% Based on 1RM
15 Minutes
WOD 2
50/35 Cals Row or Ski
30 Box Jump Overs @24/20”
30 Dble DB Step Overs
30 Dble DB Hang Squat Cleans
9 Bar Muscle Ups
30 Sit Ups
*DB Weight @22.5/15KG
**Bike = 35/25 Cals
20 Minute Time Cap