Wednesday, 20 July, 2016
WARM UP – MOBILITY
10 mins agility drills & dynamic stretches
WOD A
PARTNER 5 MIN AMRAP GHD SITUPS
—Rest 1 min—
PARTNER 5 MIN AMRAP ROPE CLIMBS
-Partner up and alternate reps on rope climbs, and short sets or timed intervals on the GHD so that you both get the same amount of work.
-Try to work on some legless rope climb reps if you are able to
-Score = total team reps on each exercise
WOD B
ALVIN & THE CHIPMUNKS
For time:

100 Double Unders (200 singles or less than 3 mins)
20 Single Arm DB Hang Squat Cleans 45/30lb (10 each side)
40 Pushups
500m Run
35 Wallballs 20/14lb
20 Strict Pullups
500m Row
40 Alt. Jumping Lunges
35 Toes to Bar
20 KB Swings 36/28kg
ACCESSORY
3 Sets:
8-10 Cuban Rotations @ 4020 tempo
15-20 Weighted GHD Hip Extensions

Crossover Recovery