Wednesday

COACHES WARM UP

GYMNASTIC GOAT #2

5 sets of 80% Max

WOD

0:00 - 12:00min

5 rounds of:

9 Deadlifts - 100/70kg

12 Burpees over the Bar

100m Run

12:00 ->

3 rounds of the super set:

20 Weighted Sit up - 15/10kg

40 - 60 second Plank

*Take 1 1/2 - 3 minute rest between sets