WOD: Friday

Thanks for those that have returned equipment. There is still a lot to come back, please ensure all equipment is returned asap so that we all have gear to train with.

Run/Row/SKip/Bike 2 minutes.

Cycle through 4 minutes:
2 x Bow & Bend>Inch worm>Push-up>Inch worm>Squat raise x2 (please watch video)
High Knees/Boots to Glutes

Skill- Handstand progression
Donkey Kicks
Wall Climbs + Hold
Handstand kick ups to wall
Handstand holds against wall (10 seconds)

Donkey kicks
Wall walks & hold

Increment as far as possible in 20 minutes of:
5 Push-ups
10 Sit-ups
15 Squats
then, Run 200m

*Complete 1 round of 5,10,15, then run. Complete 2 rounds of 5,10,15, then run. , 3 rounds of 5,10,15 , then run.

Option 2:
Increment as far as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
then , Run 200m

Score is total rounds completed eg, going for 8 rounds and complete 7rds +10 Push-ups/8 rounds.

Photo: This is what 30 years of love and happiness is about… Mike forcing Chrissie to do love heart hands after a Zoom WOD. Happy 30th anniversary!!!

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