Saturday 23rd May

Warm-up
2 Rounds:
5x Inchworm to Press ups
10x Air Squats
10x Lying straight arm pulse + Press BNK
20x Jumping Lunges (10 Per Leg)
Metcon (Time)

For Time:
100m Sprint + Sprawl (10x10m)
80x Wallballs/pvc Thrusters
60x Step ups with Pvc Pipe Overhead
40x alt DB Snatches/Pvc Muscle Snatches
20x Prison Burpees
———-
Scaled/Silvers:

For Time:
100m Sprint + Sprawl (10x10m)
60x Wallballs/pvc Thrusters
40x Step ups with Pvc Pipe Overhead or back rack
30x DB Snatches/Pvc Muscle Snatches
10x Prison Burpees

Favourite Day! Sweaty Saturdays! Fun start to the Wod with Sprint & Sprawls. Run as fast as possible . You don’t start with a sprawl. Wallballs/Thrusters aim to do 4×20 to keep moving rather than a big set first and dying off. Aim for the Step ups is to not use your arms so it is harder with the pipe Oh or scale it down to back rack .DB Snatches sets of 20+/muscle snatch aim to do at least 30 unbroken. Prison Burpees are a press up + burpee just take it rep by rep and push to the end .