Fitness
WOD 1
AMRAP 12 (skill)
10 x 10s Negative Push Ups
1 Length Bear Crawl
WOD2
“The Dirty 30”
30 Box Jumps 24/20”
30 Jumping Pull Ups
30 Kettlebell Swings 16/12KG
30 Lunges
30 Knees-to-Elbows
30 Push Presses 20/15KG
30 Back Extensions
30 Wall Ball Shots 7/5KG
30 Burpees
60 SU
Performance
WOD 1
AMRAP 12 (skill)
10 Kipping Handstand Push Ups
5m Handstand Walk
WOD 2
“The Dirty Thirty PX”
30 Box Jumps 24/20”
30 Pull Ups
30 Kettlebell Swings 24/16KG
30 Lunges
30 TTB
30 Push Presses 30/20KG
30 Back Extensions
30 Wall Ball Shots 9/7KG
30 Burpees
30 Double-Unders
20min T.C.