7am Barbell Free Class
- 800m Run then
- 2 Rounds
- 50 Burpees
- 40 pistol squats
- 30 KB Swings (24/16)
- 20 strict pull ups
- 10 Push Ups
- 800m Run to finish
8:30
Strength: Tabata Deadball (choice of weight)
Partner Wod
- 500m Row/Run (both partners do this)
- Then 3 Rounds
- 30 DB Snatches (a challenging weight)
- 30 Burpees
- 150m Farners Carry (32/24)
- then
- 400m Run (both partners run)
- Then 3 Rounds
- 30 KB Swings (32/24)(24/16)
- 30 Burpees
- 150m Farmers Carry
- 500m Row/Run (both partners do this)