A. EMOM x 10:
1 Kipping Swing
2 Knees to Elbows
3 Toes to Bar
B. Five rounds for time:
30 sec. Hollow Hold
20m Broad Jump (9/10 jumps)
200m Run
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WOD: Friday
*Please remember that we are closed on Saturday due to our involvement in the Battle of the Barbell at Coolum. A. Pendlay Row 4 x 8-10 reps *Superset with 1 min max reps Push (HSPU, Ring Dip, Push-up etc.) B. Partner WOD Five rounds for reps and time of: Burpee Pull-ups *The timing station is a Bear Crawl to the roller door and back. Post load/reps and reps/time to comments.