5 minutes Row (Tech)
Maintain 2:00-2:10 Pace, 20spm or under
3x Bear
Rabbit
Skills:
4x10 Kips/4x5 Beat swings
3x20sec Ring Hold
3x5 Negative muscle up
WOD
8 minute AMRAP:
2 Push ups/Man makers 2x20/2x10kg
2 Sit ups
20m Farmers carry 2x30/2x20kg
Increase reps by 2 each round and meters by 20. Man makers is for a hard day, push ups is for a recovery day.
Results
Charlie
Jon
James
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