GWM

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Trigger/Warm-up/Mobilise/Activate

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1) Complete 4 Rnds of the following for quality:

Max Dips (10 kg / 5 kg)

20 GHD

20 GHD Sit-up

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* For Quality but record number of Dips

NB – Scaling – Hallow Rocks/Ab Mat Situp’s and Hallow Arches (Some athletes may complete 1 set of GHD and GHD Sit-up’s if they have never performed before!)

Rest as required btwn repeats and for equipment availability!

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then…

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5) In teams of 3, AMRAP the following for 18 min:

30 Pull-up’s

AMRAP Wall Balls (9,1 kg / 6,3 kg) for a score

AMRAP Alternating DB Snatches (25 kg / 15 kg) for a score

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* The athlete completing the Pull-up’s, set’s the time for the athletes on the other 2 movements. They AMRAP those movements for the duration that it takes the first to complete the Pull-up’s. Once the 1st athlete finished, 1 moves to 2, 2 to 3 and 3 moves to 1.

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Score = Total Reps for Wall Balls and Alt. DB Snatches

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Featured Image – The ladies and Armand enjoying their lunch time sprints with some Kbs swings mixed in.