Monday, 1 August, 2016
WARM UP – MOBILITY
Big dynamic stretch
WOD A
DUST IN THE WIND
3 Rounds of 1 min per station for max reps, 1 min rest between rounds
KB Swings 24/16kg
Burpees
Double Unders
Thrusters 75/55lb
Pullups
WOD B
3 X 30 SECS ASSAULT BIKE SPRINTS
3 all-out 30 secs sprints. Rest approx. 5 mins between attempts
Score = total cals for 3 rounds combined
