E30SOS
1 60KG. D-ball clean (over the shoulder )

Wod: “Wood” Australian hero Wod !
5 Rounds For Time
400m Run
10 Burpee Box Jumps@24/20”
10 SDHP@40/30
10 Thrusters@40/30
1 minute Rest

An Australian hero Wod to say goodbye to Harry! Who leaves to join the navy !
Aim to maintain a pace each round , try to keep moving and not burn out.

1 x Max reps with 85%
todays heaviest weight

Lisäpaino nojapuudippi 3 x 6

Push press 4x3

Mobility

12 minute AMRAP in teams of 3
8 dB hang squat cleans 22.5/15 (scaled to 10)
8 Burpee over dB
20 double unders (scaled to singles)

Wednesday
wod: in partners
1A:-8 Mins to get a 3rm bench

1B:-8 mins to complete a 1 mile run

1C:-8 mins Me cal bike

1D:-8 mins Me cal ski
*2 mins rest after each station

Wod: partner Wednesday, grab a partner and go as heavy , hard and fast as possible!!

Echo bike
10 s on / 30 off
25 varv.

Deadlift 1-1-1-1-1 reps

Then, practice handstands for 20 minutes.