Warm up
50m Walking lunge
30 push ups
50m Broad jumps
30 Squats
50m Bear crawl
30 Burpees
Snatch practice
WOD
100m walking lunge, with 20kg plate held overhead. Ensure the arms are locked out and the knee touches the floor on each kunge.
If you stop to rest, drop the plate or fail to touch the knee to the ground in each lunge 15 penalty push ups are given.
For each repeated infraction, the penalty is increased by 5 each time - 20, 25, 30...
No comments:
Post a Comment