18/07/26 - Sat

BASE

Every 2min x16 (4 Rds, Total 32min)

1: 15/12 Row + 10-15 Burpee Over Rower

2: 15/12 Bike + 10-20 Wall Balls (9/6)

3: 15/12 Ski + 10-16 Alt DB Hang Clean & Jerk (22.5/15)

4: Rest

17/07/26 - Fri

BASE

Partner WOD

Every 6min x6

P1: 500/400m Row

P2: 400m Run

*Switch movements once both are done. Both partners will complete Row + Run in the 6mins.

16/07/26 - Thu

BASE

Butterfly / Kipping C2B Practice

Strict C2B

5x3-5 Reps

EMOM 15

1: 5-10 C2B

2: 200m Run

3: Rest