Climb
A. Overhead Squats 4×7; 3mins
B. EMOMx10mins
12-15 Wall Ball + 2 Power [email protected]%1RM
rest 2min
C. EMOMx10mins
7 Deadlifts + 2-4 Bar Muscle Ups or 7-10 T2B
rest 2min
D. EMOMx10mins
Min 1: 12/9 Assault Bike or 12-14/9-11 Cal Rower
Min 2: 12-16 Burpees
Met Con
A. In Teams of 3, complete:
15 Rounds of:
18 Wall Ball
15 KB [email protected]/12-16kg
9 Burpees
7 KB Goblet Squats
+
5000-6000m run
*2 work, 1 rest.
*must complete 5000-6000m run cumulatively as a team.
WOD rundown: Athlete 1 starts on the 18-15-9-7, Athlete 2 rests or shares reps with athlete 1 whilst Athlete 3 competes a 400m run. When 3 returns from the run, they swap. There will always be 1 athlete on the run, 1 on the work and 1 on the rest station. If you complete the 15 rounds and still have distance to cover, you can all run at the same time.
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