In Pairs complete the following
30 Synchro Deadlifts
30 Synchro Burpees
20 Synchro Deadlifts
20 Synchro Burpees
10 Synchro Deadlifts
10 Synchro Burpees
Men 60 - 80 kg
Ladies 40 - 55 kg
5 mins Rest
10 Synchro SDHP 24/16 kg
10 Synchro MB Sit ups 9/6 kg
20 Synchro SDHP
20 Synchro MB Sit ups
30 Synchro SDHP
30 MB Sit ups
35 min Time Cap
Warm Up: Coaches Pick WOD: AMRAP RXD Option: AMRAP in 12 mins: YGIG Rounds 6 WBS (9/6) 120m Row *** Rest 3 mins *** AMRAP in 8 mins: YGIG Rounds 20 Du’s 5 Pull ups *** Rest 2 mins *** AMRAP in 4 mins:
This year we are looking to do a Christmas Eve WOD at 9:00am on Sunday 24th December. There will be limited spaces available so make sure to get booked in before spaces are gone. The workout will last