Friday 6th Jan 2017 – WOD

5th January 2017

 

WU WOD 

To be performed in Open Gym prior to the class

5 min AMRAP:

  • 10 step bear crawl
  • 10 step crab walk
  • 10 air squats

 

WOD 1

In 25 mins:

5×3 Deadlifts

*Build to a heavy 3 then hit 5 sets at that weight

 

 

Additional Work

 

20 mins after class:

Death by
Snatch + muscle up/c2b/pull up
60/40

*min 1, 1 snatch and 1 pull up min 2, 2 snatch 2 pull ups etc
 

 

WOD 2

CHRISTINE:

3 rounds of:

  • 500M ROW/SKI/RUN
  • 12 BW Deadlifts
  • 21 box jumps @ 20’*15 min cap

 

 

 

 

 

 

 

 

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