30th Nov - 6th Dec

Session 1 (Stratford – Friday Am / Wimbledon – Wednesday Am)

12 minute AMRAP

4-8-12-16-20-24-28….

Wall balls

Alternating V-ups

Rest 3

10 minute AMRAP

3-6-9-12-15-18… 

Burpee Box jumps

10 press ups after each round 

Rest 3

For time

120/96 Calories 

Session 2 (Stratford – Friday PM Wimbledon Thursday PM)

5 Rounds For Time

600m run

20 Single DB over head lunges 

20 Regeagde rows

20 HR press ups

30/24 Calories 

(Cap 40)

Session 3 (Wimbledon – Friday Pm)

25 minute AMRAP 

500/400m row/ski 1000/800m C2 bike 30/24 calories echo 

90 Double unders 

60 Air squats 

30 Single arm DB push press 

15 KB SDHP

Rest 4

1000m run for time

Session 4 (Stratford/Wimbledon Saturday)

Partner WOD

8 Minute AMRAP

12 Synchro single arm DB or KB thrusters 

10 Synchro box jumps

Rest 1

10 Minute AMRAP (Split reps)

20/16 cal

12 burpee over DB

80 DU

Rest 2

X2