Gymnastics session: For QUALITY
Handstand balance sequence
Team WOD: For TIME
In teams of 2, complete:
500m Shuttle sprints
80 Box jumps 24/20”
100 Wall balls 9/7KG
500 Double Unders
Post time to comments.
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1600m @ 80% RPE
Bike (SUN): 20M @ 80% RPE
Run (SUN): 10M @ 80% RPE
Row (SUN): 8k @ 80% RPE
Ruck (SUN): 15M @ 80%, 55# Ruck/Boots/Utes, 65# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Swim (SUN): 1600m @ 75% 1200m TT pace
Bike (OFF): OFF
Run (SAT or SI): 8M @ 80% race pace
Post sport and time to comments.
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