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