WOD @CROSSFITBULACH - 13. September 2019

REGULAR

WU:

3 Rounds

25 Jumping Jack

25 Mountain Climbers

15m Lunges

15m Duck Walk

Push Press

Work up to 65% of your 1RM

Then Perform 5x3 Reps w.3sec pause in Dip-Position

Btw. Sets Max. Dips

‘Hero Day’

‘Josh’

21 OH Squats (40/30kg)

42 Pull Ups

15 OH Squats (40/30kg)

30 Pull Ups

9 OH Squats (40/30kg)

18 Pull Ups

Stretch out

METCON

WU:

Row 400m & Movement prep

3 Rounds

1) Goblet Squats

2) MT Climbers

3) 1 Arm KB Swing

4) DB T Push Ups

5) Jumping Lunges

6) KB/DB Bent Over Rows

7) KB/DB Side Lunges

8) Push Up Position Row

9) KB/DB Lunge and Rotation

10) KB/DB Push Press

45'' per station

15'' rest between exercises

2' rest after every round

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