WOD Do

Warm-up
3x
600m run
20 split squats (10+10) / 15 hollow rocks / 10 narrow stance squats
*rnd 1-3: mouth inhaling – nose exhaling

Basic Strength
in groups of 5 or 4
take 10min each for
amrap 30m sled pull 1x25kg plate + 2-4x20kg plates
amrap 30m backwards sled pull 1x25kg plate + 2-4x20kg plates
amrap prowler sprint 2x20kg plates

Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 8
12 ring push ups
12 push ups