WOD: 06/04/2016

“Live to die another day”

WARM UP:

@ 0:00

400m row

7 muscle cleans

7 good mornings 

7 suryanamaskars 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WOD:

@ 20:00

Every 2mins for 10mins 

3 hang power cleans @ increasing weight

5 Kbs @ 24kg/16kg

AFTERWOD:

@ 40:00 (20mins cut off)

3 rounds for time 

21 R-arm db ground2overhead @ 16kg/12kg

21 burpees

21 L-arm db ground2overhead 

21 toes2bar / sit ups 

. Ground2overhead can either be a snatch or a clean n press 

TRAVEL WOD:

10 rounds

100m run

20 push ups 

April 5, 2016 | Categories: Uncategorized | Leave a comment