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

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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.

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3. For Quality -

30 x Inch Worms

WOD - Saturday, 30th May, 2015

1. "Back Squat"

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

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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