WOD @FITBULACH - 03. Juli

REGULAR

WU:

6min AMRAP

30 SU

8 Deadlifts w. BB

6 Back Rack Lunges

4 Good Mornings to Squat

A:

Deadlift

Work up to 80% of your 1RM

Then perform 5x3

B:

'Hero WOD Friday'

'Tyler'

5 Rounds For Time

7 Muscle-Ups

21 Sumo-Deadlift High-Pulls (40/30kg)

C:

Cool Down easy 400m Jog

METCON

WU:

3' Rope Skipping & General warm up

A:

12' EMOM

1) 12 DB Thrusters

2) Plank

3) 12 Box Jumps

B:

12' AMRAP

3 KB Complex (Swing, Clean, Thruster)

5 Pull Ups (strict)

7 Plank 2 Push Up

9 Jumping Squats

C:

Man Makers