Recovery WOD - Sunday, 31st May, 2015

1. With a 10 Minute time cap, 5 Rounds of  -

30sec Glute Bridge
Row/Ride 250m (no more than 70% of max effort)
30 sec Handstand Hold

---------------------

2. With a 10 Minute time cap -

Run 800m (no more than 70% of max effort)
Row/Ride at 75% of max effort until time is up.


--------------------

3. For Quality -

30 x Inch Worms






WOD - Saturday, 30th May, 2015

1. "Back Squat"

3@70% - 3@75% - 3@80% - 3@85% - 3RM

--------------------

2. With a 12 Minute Cap, Perform -

100 x Burpees (to a pull up bar)
20 x Chest to Overhead 60/40kg
30 x Back Squat 60/40kg
Max Reps Hollow Rock