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WOD - Mo 30.08.21

WARM UP 3 rounds for quality of:

5 Parallette Push-ups

5 Parallette Dips

5 Squat Jump Laterally Over Paralletts Parallette

L-Sit Hold, 5 secs

CORE A single set of L Sit On Parallettes for max reps.

then: Every 1 min for 10 mins, alternating between:

Plank Hold, 30 secs

Tuck/L Sit (Parrallets), 30 secs

LONG TEAM 1: Team Workout AMRAP 15’

Partner A:

200m Farmer Carry

Partner B+C:

Spartan Tire flips (flip, jump/step into and back out of tire for 1 rep)

Your team’s score is the number of Spartan tire flips completed Partner A Farmer Carry 200m Partner B+C Tire Flips, rotate after Farmer carry.

No Rest into:

LONG TEAM 2: For distance:

Sled Pull, 15 mins

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