WOD @CROSSFITBULACH - 15. FEBRUAR 2019

REGULAR
WU:(10-12min)
500m Row
Then Mobility and Warm Up for Strength part
A:(15min)
Seated Shoulder Press w. BB
Work up to todays 1RM
Then perform 5x3 Reps @ 65% of 1RM
B:(35min incl. 5min WOD prep.)
'Hero Day'
'Hotshots 19'
6 Rounds
30 Air Squats
19 Power Cleans (60/40kg)
7 Strict Pull Ups
400m Run
C:
Rest of time stretch
METCON
WU:
Row 500 m & 3 min Squat Wrestling
A:
20 min AMRAP
5 Pull Ups
10 KB Thrusters
15 Push Ups (on knees/at wall)
20 Wall Balls
2 Burpees every 2 min
B:
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1
KB Swings
Renegade Rows
KB Deadlifts
C:
150 m Heavy Farmers Carry