8:30am Wod is at the beach today in Frankston. Park at Carpark opposite Caltex 521 Nepean Hwy Frankston. Bring a change of clothes as there will be water involved!
7am Barbell free will still be on as Ryan will be at the box
7am: Partner Wod
- 300 Double Unders (900 Singles)
- 200 Air Squats
- 100 Hand Release Push Ups
- 1.6km Run (together) (1.2km to end of street + 400m)
- 100 Hand Release Push Ups
- 200 Air Squats
- 300 Double Unders
If Time on own complete
- 100 Hollow Rocks
- 100 SitUps
- 100 Russian Twists (15/10)
8:30am: BEACH WOD
Warm Up – 3 Rounds
- Bear crawl forward cone to cone
- Bear crawl side ways
- Bear crawl backwards
- Run to shore
- 30 walking lunge
- 40 mountain Climbers
Wod:
- 200m Run with Plate
- 50 Plate Thrusters
- 30 Burpees in the shore
- Swim to a point
- 30 Burpees in the shore
- 50 Plate Thrusters
- 200m Run with Plate
Results (Click Here)