WOD: Thursday 22/08/2019

Strength-

Every 30 seconds, for 3 mins (3 sets) of:
 Interval 1 – Full Support Hold on Low Rings x 20 seconds
 Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 60 seconds, for 4 minutes (2 sets) of:
 Interval 1 – Freestanding Handstand Holds or Donkey Kicks x 30 seconds effort
 Interval 2 –  Burpee Pull-Ups x 30 seconds effort

Then-

Every 90 seconds, for 30 mins (5 sets) of:
Station 1 – 15/10 Calories of Assault Bike (or 20/15 Calories of Rowing)
Station 2 – 5 Burpee Box Jump-Overs + 10 Pull-Ups
Station 3 – 50 Double-Unders
Station 4 – 5 Burpee Box Jump-Overs + 10 Walking Lunges with KB Farmer’s Carry (24kg/32kg)

Post results in the comments