WOD @CROSSFITBULACH - 20. Dezember 2019

REGULAR
WU:
Squat Clean warm up and prep
(Coaches Choice)
A:
Hang Squat Clean
Work up to 75% of your 1RM Clean
Then Perform 5x2
*Focus on a strong pull and fast transition
B:
'Hero WOD Friyay!'
'Erin'
5 Rounds For Time
15 Dumbbell Split Cleans (17.5/12.5kg)
21 Pull-Ups
Accessory:
2x8-10 Triceps kick backs
METCON
WU:
Row 500m
20 Dislocates
10 Squats
5 Burpees
Mobility
A:
8' EMOM
1) 8 Strict Pull Ups
2) 12 Heavy Goblet Squats
3) 8 Weighted Push Ups
4) 12 Heavy Goblet Lunges
B:
Tabata This
1) Tabata Row
2) Tabata Air Squats
3) Tabata Band Pulls
4) Tabata Sit Ups
5) Tabata KB Swings
1 min rest between each Tabata
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