Friday 28/7/17

Strength: Rope Pull-ups

3 sets of 4 unbroken reps

Partner Workout

30 Minute Time Cap

100 Goblet Squats 24/16kg 80 Wall balls 9kg/7kg 60 V-ups 40 Over head plate lunge 25/20kg 20 Squat Cleans 70kg/55kg

Only 1 partner working at a time, every 2 minutes until workout completion one partner must also complete a 200m run, alternate the run.

scaling options on wod board