Reminder: We will only be running 9 & 10am WODs today.

A. Brett Wood MG

5 RFT of:

400m Run
10 Burpee BXJ (24/20)
10 x SDLHP (42.5/30kg)
10 x Thrusters (42.5/30kg)
1 Min Rest

or B. Cameron Baird VC MG

Buy In – 600m Run (2 Min cap for Men, 3 Mins for Ladies)

Then 3 Rounds AMRepAP

1 Min Pull-Ups
1 Min Deadlifts 90/70kg
1 Min Lateral Burpees (over bar)
1 Min Rest

600m run buy in, at the 2 min mark (Men) or 3 min (Ladies) the 1 min rounds commence. Run under 2/3 mins and do extra pull ups, Run over 2/3 mins and you eat into the next minute of movements.