Saturday 18th July

Warm-up
3 Rounds
5x Push-ups
10x Tuck Crunches
15 empty pvc pipe strict press
20 sec h/s hold
Metcon (Time)

In Pairs For Time:
Buy In 20x Synchro Navy Seals
100x STOH
80x V-Ups
60x Burpees
40x HSPU
Cash out 20x Synchro Navy Seals

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Scaled/Silvers:
In Pairs For Time:
Buy In 10x Synchro Navy Seals on knees
80x STOH
60x Tuck Crunches
40x Burpees
20x Pike Pushup or Hand Release Pushup
Cash out 10x Synchro Navy Seals on knees

Hey Team !! Today’s Wod is a fun and challenging one . It can be done as a pair or solo . If solo you can choose to keep all the reps the same or you can cut down to 50,40,30,20 reps. In a pair it doesn’t have to be even stevens . The wod should take between 15-18mins . Don’t go out the gate to fast . Find a pace with your partner then ramp it up towards the end. Hope you all enjoy !