WOD @CROSSFITBULACH - 12. April 2019

REGULAR
WU:
Warm up and Mobility for WOD
A:
'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
A:
Turkish Get Up
7 Reps per side
B:
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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