Fitness
WOD 1
EMOM 6
Min 1: 30s Hollow hold
Min 2: 5 Half wall walk
Min 3: 30s Arch hold
EMOM 6
Min 1: 30s Extended plank
Min 2: 15 Active shoulders
Min 3: 30s Reverse plank
WOD2
In Pairs Complete
10 HR Push Ups
10 HR Push Ups
25 Burpees
10 HR Push Ups
25 Burpees
50 Lunges
10 HR Push Ups
25 Burpees
50 Lunges
100 Sit Ups
10 HR Push Ups
25 Burpees
50 Lunges
100 Sit Ups
150 Air squats
25 Minute Time Cap
Performance
WOD 1
EMOM 6
Min 1: 30s Hollow hold
Min 2: 5 Half wall walk
Min 3: 30s Arch hold
EMOM 6
Min 1: 30s Extended plank
Min 2: 15 Active shoulders
Min 3: 30s Reverse plank
WOD 2
In Pairs Complete
10 HSPU
10 HSPU
25 Burpees
10 HSPU
25 Burpees
50 Lunges
10 HSPU
25 Burpees
50 Lunges
100 Sit Ups
10 HSPU
25 Burpees
50 Lunges
100 Sit Ups
150 Air squats
25 Minutes Time Cap