Performance and Fitness Notes
WOD 1 is skill focused, so take your time with the exercises and rest when needed.
WOD 2 is a team’s relay WOD where partner A will complete a full round, once partner A has completed a full round partner B then completes a full round.
Partner C will then complete the full round after partner B. Once Partner C has completed a full round then Partner A goes again.
Continue like this for the duration of the WOD.
Performance
WOD 1
AMRAP 12
Max Frog hold
20 Shoulder taps
60s wall handstand hold
WOD 2
Teams of 3
AMRAP 30
21 DU
15 Box Jump Overs
9 Handstand Push Ups
Fitness
WOD 1
AMRAP 12
5 Wall walks
20 Plank Shoulder taps
60s Wall handstand hold
WOD 2
Teams of 3
AMRAP 30
21 DU
15 Box Jump Overs
9 Hand Release Push Ups