Saturday 29th July – WOD

28th July 2017


WUWOD
3 Rounds of PVC Clean Complex
5 High Hang Power Cleans
5 Front Squats
5 High Hang Squat Clean
5 Low Hang Squat Clean
5 Full Squat Clean

WOD 1

In 20 mins:
Back squat
5-3-3-1-1-1
*use heaviest weight possible for each set

WOD 2

In Pairs 15 Min AMRAP of:
Squat Cleans @ 85/60 RX+ 100/70
Muscle Ups
*use any order rep scheme you like
*1 person work/1 rest
*heavy singles on squat clean
*muscle ups in sets of 3-5s
*any muscle up, can mix
*score = muscle ups/squat cleans

ADDITIONAL WORK

15 Mins after Class
4 Rounds for quality of:

1 Min Plank Hold
*top of push up
*add weight to back, as long as you can hold for the full minute

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