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
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