14. April 2026

Warm up:

5 min Stick drop game

*If the stick touches the floor the member has to perform 3 burpees.

WOD prep:

10 Alt. DB hang snatches

10 Alt. Lunges

5+5 SA devils press

10 Alt. Box step ups

Conditioning:

30 min EMOM:

Min 1: Max cal Row

Min 2: Max Alt. Single arm devils press  1 x 22.5/15kg

Min 3: Max Shuttle runs 2 x 7.5m

Min 4: Max Box step ups 1 x 22.5/15kg 20in MF

Min 5: Rest

Accessory:

3 x 1 min on / 1 min off:

5-10 Hollow rocks

10 sec Hollow hold

Max sit-ups in remaining time.