WOD @CROSSFITBULACH - 11. Dezember 2019

REGULAR

WU:

2 Rounds

30 SU

15min Bear Crawl

10 KB Swings (light)

10 Goblet Squats

15m Lunges w. KB

A:

Front Squats

Work up to todays 5RM (Tempo 32X1)

B:

3 Rounds for time

12 Double KB Swings (16/12kg)

12 T2B

12 Step Ups w. KB/DB (16/12kg // 17.5/12.5kg)

C:

Tabata Russian Twists

METCON

WU:

500m Row, Partner SU's then switch

& Shoulder/Legs Mobility

A:

100 WB for time

B:

35' AMRAP in teams of 2

20 KB Swings

20 Russian Twists

20 Box Step Overs

20 Pull Ups

20 Sit Ups

20 K2E

20 Weighted Burpees

Every 5' 1 Jump over partner in plank, crawl under partner in high plank each