Front Squats, Ring Dips & Team WOD

Front Squats

85x5x2
85x6

Ring Dips

5x5x2
5x7 (weight belt fell off)

Team WOD (in pairs)

Paired with Seth

4 minute AMRAP

• Partner bunny hop up and overs

rest 30 seconds
4 minute AMRAP

• Partner crawl unders n overs

rest 30 seconds
4 minute AMRAP

• One partner hangs off the bar whilst the other performs Squat jumps, as soon as the partner drops off change positions

rest 30 seconds
4 minute AMRAP

• One partner performs a plank whilst the other partner performs KB swings, as soon as the plank is broken change positions

rest 30 seconds
FINISHER- standing on one leg hold a weight overhead for aslong as possible, 10kg/20kg.

Total Score - 374

Mini Flight Simulator

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Each stage must be unbroken and you must stop the rope before you move onto the next stage.

11.35 Rxd