THURSDAY 30 AUGUST 2018

-OPEN GYM- SKILLS STRENGTH MOBILITY CATCH UP BEACH WOD -AEROBIC CAPACITY- ROW OR BIKE 10 ROUNDS 800M SPRINT (REST 2 MIN BETWEEN ROUNDS) -ENDURANCE TRAINING- ‘SHORT AND HEAVY’ 12 MIN AMRAP 50M WAITER WALK RIGHT SIDE (HEAVY) 50M WAIETR WALK LEFT SIDE (HEAVY) 15 WEIGHTED BEAR HUG SQUAT ‘LONG AND LIGHT’ 200M FARMER CARRY 40…

FRIDAY 31 AUGUST 2018

HERO WOD FRIDAY ‘AIR FORCE’ 20 THRUSTER (30/40) 20 SDLHP 20 SHOULDER TO OVER HEAD 20 OVER HEAD SQUAT 20 20 FRONT SQUAT *4 BURPEE EMOM INCLUDING FIRST MINUTE ? FRIDAY 31/8/18 DOWN DOG 30 SECS PIGEON 2 MINS EACH SIDE DOWN DOG 30 SECS EXTENDED ARM LIZARD 2 MINS EACH SIDE STANDING STRADDLE 1…