WOD 09th May 2018

08 May WOD 09th May 2018

Coaches Warm Up

Strength:

5Rds:

10 Dips straight into 10 Ring Rows

2 min rest between each round

Scale or progress movements accordingly to ensure a difficult but manageable complete set each round.

Work Capacity

Solent Sprint!!!

For Time

40/30 Cal Assault Bike
15 x Burpees Over Box (regional style)
7 x  Cleans @ 90/60

Coaches Notes: The assault bike is max effort, and the burpees over box should be continuous movement. The cleans are meant to be heavy singles at the end of the workout, which means focusing on form, set up and execution on each rep whilst under fatigue.