Monday 14th October 2019


10 Rounds for Time:

8 Ground to Overhead 43/29kg

10 Bar Facing Burpees

Time Cap 15 min


10 Rounds for Time:

8 Ground to Overhead 29/20kg

10 Bar Facing Burpees (Can step over the bar)


Alternate WOD if you have done 20.1 and didn’t do Friday’s WOD

4 x:

Row 200m

Run 200m

Max Hollow Hold


Only if you did Friday’s WOD and 20.1

Tabata Assault bike calories x 3, rest 4 min between rounds

3 x Max Set Strict Pull Ups, Rest 2 min between sets

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