Happy Birthday Grant, I hope the Swannies give you a nice birthday present. Grand Final Day – Wear your footy colours!!!!!
Runners 7am: For Time
- 4 Rounds
- 400m Run
- 20 Knees to Elbow
- 15 Reverse Burpee (15/10)
- 10 Back squats (60/42.5)
- Rest 5 Mins
- In 11 Minute window
- 1.6km Run
- Max Air Suats
Wod 8:30
Warm Up – 4 Teams 1.1km run all holding battle rope together
Teams of 4: For Reps and Time
- 1 team member runs 400m with a Wall Ball (9/6) whole other team members perform work @ their station
- Sled Pull (60/40)
- Push Press (42.5/30)
- Goblet Walking lunge (24/16)
- Count total reps, rotate through each person
- Then team row 3000m there must be a swap EMOM
Team Cash Out: Synchronised
- ? Rounds
- 10 Burpees
- 10 Hollow Rocks