WOD: 08/04/2014
WARM UP:
10mins
500m row
3 rounds
10 med ball cleans
10 push ups
10 single arm Kbs (alternating hands)
MOBILITY:
10mins to mobilise shoulders
WOD:
Set up for the AFTERWOD n start warming up
AFTERWOD:
(30min cut off)
Either pair up or if more people in a batch triple up.
5 rounds each
12 deadlifts @ 110kg/ 60kg
9 hang power cleans @ 60kg/40kg
6 db shoulder2overhead @ 20kg/15kg
This is how it’s gotta be done,
. “You go I go”
A does WOD. When A reaches db press, B starts, when B reaches db press C starts.
Each one does 1 round of Cindy after db press. Each one takes a min break after their Cindy.
TRAVEL WOD:
Partner up
5 rounds of each
200m run
15 hang power cleans @ 50kg/30kg
9 Kbs @ 24kg/16kg
>
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