M

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Trigger/Warm-up/Mobilise/Activate

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WOD

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1) AMRAP the following for 10 min:

Jog 50 m

3/4 Pace Run 50 m

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Score = Distance covered

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then…

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Tabata (20 s on: 10 s off x 8) the following:

1) BB Facing Burpees

Rest 1 min

2) Box Jumps (61 cm / 51 cm)

Rest 1 min

3) Burpee Bar Muscle-up’s (Scaling Burpee Pull-up’s, otherwise just Ring Rows)

Rest 1 min

4) DU’s

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Score = Sum of lowest scores

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Well done to Janice for getting 2 PBs on 15.4. From never being able to do 1 HSPU she managed to do 3 and also doing 3 reps on 56kg from a previous 1rm of 52kg. Nothing like a bit of coffee, adrenaline and a whole lot of shouting and hollering !!!