WOD Thursday 18th March

Don't forget our next run club instalment this SUNDAY!

Trail run at Ford Rd Conservation Park- meet at 630am! Check the app for location details!

Warm up: with 5 mins of handstand hold / walk practice

1) 4 rounds on 3:00mins

Row 300m /270m

20 pull-ups (10 pull-ups, 10 bent over row)

Max pushups in remaining time

Rest one min between rounds

@20:00mins on clock start part 2

2) 4 rounds on 3:00mins

Air bike 30/20 cal

15 ring dips

Max ring pulls

Rest 1 min between rounds