Friday 27th October – WOD

26th October 2017

 


Happy Birthday Matt Vassey!

WUWOD

5 Rounds of
5 Wall Ball Cleans
5 Wall Front Squats
5 Wall Ball Throws

WOD 1

15 Minute AMRAP

3-5 KB/DB Floor Press
Left Arm
Right Arm
Both
*Find a weight that can maintain throughout the 15 Minutes

5 Weighted Pull Ups
*Strict/Banded

MAX set Ring Rows

WOD 2

THE VASSEY

For Time Complete:

Check in: 300m Plate Carry

10 Rounds of

1 Power Clean
3 Front Squat
4 Deadlift

RX @ BW

Check out: 84 Thrusters @20/15

ADDITIONAL WORK

20 Mins after Class
5 Rounds for Time of:
500m Row
15 Bench Press @ 60/42.5
*15 Min Cap
*Press should be light enough to go unbroken for the first 3 rounds

 

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