Monday 9th October – WOD

9th October 2017

WUWOD

4 Min EMOM of:
1 Min Max Row/Ski
1 Min KB Deadlifts
1 Min Lunge
1 Min KB Swings

WOD 1

EMOM for 5 Mins:
3 OH or Front Squat @ 80 / 55 COMP        70 / 47.5 RX
Rest 2 Min
EMOM for 5 Mins:
5 OH Squat or Front Squat @ 70 / 47.5 COMP     60 / 42.5 RX
Rest 2 Min
EMOM for 5 Min:
7 OH Squat or Front Squat @ 60 / 42.5 COMP     50 / 35  RX
Rest 2 Mins

WOD 2

2 Rounds of Tabata

Bar over Burpees

Additional Work 

Every minute for 15 minutes:
3 Muscle ups + 6 Burpee Box jwump (24/20”)

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