WOD @CROSSFITBULACH - 16. September 2019

REGULAR
WU:
6min AMRAP
15m Bear Crawl
10 KB Swings
10 Shoulder Openers
10 KB Push Press (5 each side)
15m Crab Walk
A:
Shoulder Press
Work up to todays 2RM
Then continue with
Push Press 2RM
B:
27-21-15-9
Pull Ups
Hang Cleans (50/35Kg)
C:
Tabata Mountain Climbers
METCON
WU:
Row 500 m
then 2 Rounds
15m Bear Crawl
15m Crab Walk
A:
Strict Pull Ups (weighted)
Work on your strict Pull Ups and perform 5x5 Reps, weighted if possible
B:
For time
25 Pull Ups
50 Weighted Box Step Overs
50 Weighted Push Ups
50 KB Swings
50 Burpees over the KB
50 Sit Ups to Leg Lift
25 Pull Ups
C:
3 x 12 Banded Tricep Extensions