THURSDAY 29 NOVEMBER 2018

29/11/18

-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
CATCH UP WOD
BEACH BOD WOD
*** NEW FEATURE ***
‘PAINSTORM’

-AEROBIC-
8 MIN
1500M ROW
MAX BURPEE
-REST 3 MIN-
6 MIN
1000M ROW
MAX BURPEE
-REST 3 MIN-
4 MIN
800M ROW
MAX BURPEE

-ENDURANCE-
-SHORT AND HEAVY-
AMRAP12
50M BOTTOM UP KB CARRY
50M KB FRL L/L/SQUAT
15 OVER KB BURPEE
(CHOOSE A HEAVY LOAD)

-LONG AND LIGHT-
4 ROUNDS
400M PROWLER PUSH (L-M)
5 MAN MAKERS (H)

-MOBILITY-
PIGEON
SADDLE
CROSS SHIN
SADDLE EAGLE
SEATED STRADDLE