Sunday 19th July 2015

Warm-up: Team Relay: for 6minutes continuous: each person complete 30mtr Sprint to tag next team member (who sprints immediately) then perform 3 HR Push-ups before next turn
Stretch: calves, ankles, quads & glutes
Individual Task: Max Hover hold: 2 attempts. Record best time

WOD 1: in PAIRS using a single DB between you: Complete the following for time:
#1 does 2 DB Snatch > both complete 2 Burpees 'in sync' > #2 does 2 DB Snatch > both do 2 Burpees
#1 does 4 DB Snatch > both complete 4 Burpees 'in sync' > #2 does 4 DB Snatch > both do 2 Burpees
#1 does 6 DB Snatch > both complete 6 Burpees 'in sync' > #2 does 6 DB Snatch > both do 2 Burpees
#1 does 8 DB Snatch > both complete 8 Burpees 'in sync' > #2 does 8 DB Snatch > both do 2 Burpees
#1 does 10 DB Snatch > both complete 10 Burpees 'in sync' > #2 does 10 DB Snatch > both do 2 Burpees
WOD 2: in TEAMS of four: 20min AMRAP:
5 rounds changing station every minute: Goblet Squat > Push-Press > Row > Rest