Friday 6th July, WoD

Warm-up:

• 400m run
• 10 arm haulers
• 10 flutter kick
• 10 walking lunges
• 400m (high knees, butt kicks, backwards, karaoke)
• 10 air squats
• 10 cobras
• 10 windmill

Teknik: Kipping pull-ups

Max broad jump, 2 attempts

WOD

For 20 minutes on the minute ...

• Odd min: 5 pull-ups + 20 double unders
• Even min: 5 ring dips + 15 K.B. swings (24kg/16kg)

I had to settle for the following per round to complete the WOD

• 3 PU
• 10 DU
• 5 RD
• 10KB (24kg)

Was a great WOD which got us all thinking.