WOD
[A] “Amanda .45”
13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches, 62kg (42kg)

[COMPETITION TRAINING]
[B] For time:
Airbike 50 cals (40 cals)
Rest 1 min
Airbike 40 cals (30 cals)
Rest 1 min
Airbike 30 cals (20 cals)
Rest 1 min
Airbike 20 cals (10 cals)

Aim to maintain the same high RPM on every interval

[C] Yoke Walk
3 x 20m
rest as required between rounds

Photo Credit: Wendy Swift

Benny & the girls_preview.jpeg