WOD @FITBULACH - 17. Juli

REGULAR

WU:

3 Rounds

15m Jog

15 High Knees

15 Butt Kicks

15 Dislocates

Followed by 2 Rounds

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Full Snatch

A:

Snatch Pull

Work up to heavy double 

B:

'Hero WOD Friday'

'Michael Esposito'

21-15-9 Reps for Time

Overhead Squats (40/30kg)

Hand Release Push-Ups

METCON

WU:

Run 400m

50 JJ (outdoor)

Run 400m

Then

20 Dislocates

30 Bear Crawl

A:

KB Clusters

Work up and perform 4x8 Clusters each arm

B:

12-11-10-9-8-7-6-5-4-3-2-1

T2B/K2E

Plate Burpees

DU

KB Squat Clean & Press

C:

Tabata