Warm Up
5 Squats
5 Burpees
*Sled must be moving during the entire time during the warm up
Skill
Push Press
Strict Press
WOD
A) Push Press
E90sec
3 Reps x 5 Sets
*Increase the load once perfect form is shown
B) In 2 teams
Team 1
Run 200m
Complete 100 Burpees
Team 2
10 Ring Rows
10 Box jumps
*One person to be riding the Air Bike 45sec each
Teams then switch places.
5 Squats
5 Burpees
*Sled must be moving during the entire time during the warm up
Skill
Push Press
Strict Press
WOD
A) Push Press
E90sec
3 Reps x 5 Sets
*Increase the load once perfect form is shown
B) In 2 teams
Team 1
Run 200m
Complete 100 Burpees
Team 2
10 Ring Rows
10 Box jumps
*One person to be riding the Air Bike 45sec each
Teams then switch places.