writing dissertation ipad Warm up

800m steady jog

Squat & Shoulder warm Up

 

follow link Wod 1

Flash Flood

2 Rounds

400m Run

21 Thrusters 43/30

8 min Cap

 

Wod 2

Midlands Final

30 Snatch

30 Pull Ups

20 Snatch

20 Chest to Bar

10 Snatch

10 Ring MU (Dips)

 

Rx – 50/35

 

18 min Cap