Thursday 17th, Friday 18th

Thursday - Russel take 2

3 Rounds for time of:

• 25 Double unders
• 25 H/R Push ups
• 6 x 10m sprints

03:47 Rx'd

SWIM WOD

5 Rounds for time:

• 50m swim
• 10 in/outs
• 20 Air squats

12:29

3 Rounds for time:

• 400m run
• 20 OH LUNGES @ 25kg
• 20 T2B

Friday 18th

Front Squat @ 107.5kg-5/5/7 reps
rest 5 mins
50 Thrusters @ 50kg - 03:39
rest 5 mins
50 KB swings @ 32kg,50 Press ups - 03:13
rest 4 hours
3 Rounds for time:

• 400m run
• 13 Power cleans @ 80kg
• 13 Burpees
• 13 Pull ups

11:13 Rx'd