WOD @CROSSFITBULACH - 04. Dezember 2019

REGULAR

WU:

3 Rounds For Time

30 SU

15 Disloctaes w. Band

10 Banded Pull Aparts

5 Banded Puh Ups

A: Weighted Dips

Perform 5x8 w. moderate/heavy weight

B: 'Happy 31st'

31min AMRAP (Teams of 2)

12 Burpee Box Jump Overs

8 Pull Ups

4 Thrusters (40/30kg)

Partners alternate after 100 DU

*Partner 1 performs the workout listed above. Partner 2 performs 100 DU. When Partner 2 is finished, Partner 1 will perform 100 DU while Partner 2 continues the workout where Partner 1 left off.

METCON

WU:

Partner Warm Up

A:

Turkish Get Up

2RM per side

Work with KB, DB, BB

B:

15' EMOM

1) 45'' Wall Sit

2) 12 KB Clean & Press

3) 10 Burpees

4) 18 KB Swings

5) 45'' Shoulder Taps

C:

Sally