Sunday 4th January 2015

Stretch: 2-way Achellies + Pistol low-hold
Warm-up: "ANNIE"
50 - 40 - 30 - 20 - 10, each of: DU's > Sit-ups

WOD 1: "GRACE"
30 Clean & Jerk for time (rx: 40/60k)

WOD 2: 'Outdoors' In teams of three
Run 50mtrs > Run with Plate 50mtrs > Sand-bag Lunge until team-mate tags over
...team-mate in-front of you must complete the Run + Plate-run before you can begin, that person then runs to the team-mate in-front of them & takes over the SB Lunge, that person then comes back to the start & begins again
Repeat this cycle until your team together completes 100mtrs SB Lunging

WOD 2: Swim 50mtrs > 20 PPSD > Swim 100mtrs > 40 Pistols > Swim 100mtrs

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