WOD @CROSSFITBULACH - 12. April 2019

REGULAR

WU:

Warm up and Mobility for WOD

'Hero WOD Friday'

'Dallas 5'

5min AMRAP:

Burpees

Then 5min AMRAP

7 Deadlifts (70/45kg)

7 Box Jumps

Then 5min AMRAP

Turkish Get Ups (22,5/15kg)

Then 5min AMRAP

7 Snatches (35/25kg)

7 Push Ups

Then 5min AMRAP Cal Row

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

METCON

WU:

Run 400 m then 50 JJ, 50 High Knees, 50 Butt Kicks

Turkish Get Up

7 Reps per side

35 min AMRAP in Teams of 3

400 m Sandbag Carry (Run all together and switch as needed)

60 K2E

60 Front Rack Lunges

60 Burpees

1 Person works, 1 rests, 1 in Plank

If there are not enough bags, 1 or 2 Teams can start with K2E

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