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