WOD @CROSSFITBULACH - 15. November 2019

REGULAR
WU:
3 Rounds
30 Jumping Jacks
20 Mountain Climbers
10 Shoulder Taps
5 Push Ups
A:
Bench Press
Work up to 65% of your 1RM
Then 6x3 Reps
B:
'Hero WOD Friday'
'Devil of Ramadi'
4 Rounds (In Teams of 2)
8 Man Makers (22.5/15kg) / Plank Hold
20 Deadlifts (124/93kg) / Wall Sit
24 One-Arm DBThrusters (22.5/15kg) / Scissor Kicks
Cash out:
500 Double-Unders / Row
*With a running clock Partner A starts the man makers while Partner B holds plank. Split the work and switch positions as needed, but both partners must work at the same time! Once the man makers are complete, either partner may start the deadlifts, and so on.
C:
Rest
METCON
WU:
5' Rowing, Skipping, Ski Erg, Assault Bike
& Mobility
A:
Strict Pull Ups (weighted)
5x5
Work up and perform 5x5 weighted Pull Ups
If you struggle with Pull Ups, work on your strength
B:
25' AMRAP
70 SU's
60 MT Climbers
50 Walking Lunges
40 Sit Ups
30m Bear Crawl
20 Wall Balls
10 Push Ups