WOD @CROSSFITBULACH - 27. September 2019

REGULAR
WU:
6min AMRAP
10 Cal Row
10 KB Swings
10 Shoulder Press w. KB (5 each side)
10 Shoulder Taps in Handstand position
A:
Split Jerk
Work up to todays heavy 2RM
Then 3x5 Push Press @70%
B:
'Hero WOD'
'Daniel Brethel'
24-18-12-6
Burpee Box Jumps
Sit Ups w. MedBall (20/14)
C:
3x 8-10 Upright Row w. BB (Snatch Grip)
METCON
WU:
7' Rowing, Ski Erg, Assault Bike, Rope Jumping
A:
40' AMRAP in Teams of 2
30 Knee to Elbow
30 Weighted Box Step Overs
30 KB Swings
300 SU's
30 KB Deadlifts
30 m Overhead Carry
30 Sit Ups
B:
Wall Sit & Plank Tabata
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