W.U. Coaches Option
W.O.D Tri-Layers
In 10 Mins Complete (0-10)
- 12 x Thrusters 135/95
- 3 x Seal Burpees
- 9 x Thrusters 155/105
- 6 x Seal Burpees
- 6 x Thrusters 185/125
- 9 x Seal Burpees
1 Min Rest (10-11)
In 12 Mins AMRAP of (11-23)
- 12 x Pullups
- 9 x SDL/HP 75/55
- 6 x Floor Assisted TTB
1 Min Rest (23-24)
In 6 Mins Complete in an order (24-30)
- 100 Cals Row/100 Cals Bike
- 100 x Mountain Climbers
- 100 x L and 100 x R Hip Touch Plank Dips
