January 26 2015

BEACH WOD AT MURIWAI TODAY! Well done to all of you who came out and hit the sand hard for our first beach wod of the summer. We are planning our next one before the summer is over.

Strength:
1 min hold of squat, tight arch, hollow body x2
push up series courtesy Coach K and Ido Portal

Met Con; In Pairs 3 rounds

A partner a- 50 m sand bag lunges, 50 m run
partner b- air squats SWAP

B Partner a- sand bag 50 m sprint out n back
partner b -burpees SWAP

C Partner a sand bag broad jumps
partner b v-ups
THEN:
1 km sand bag run, passing the bag as needed

FOR TIME

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