Sunday 13th May – WOD & Barbell

12th May 2018

WOD

3 Rounds of:
15 Russain KB swings
20 Banded chest press
10 KB lateral jumps
10 Cals

* 12 min cap

McGhee
A 30 min AMRAP of:

5 Deadlifts @ 125 / 80kg
13 push ups
9 box jumps @ 24 / 20″


BARBELL

Pairs AMRAP (YGIG)  8mins
Heavy hang snatch x2

In 10 mins BTH;
3 Position clean
then EMOM6 – 10%

BWOD
30sec Push press
30s hold in top of press
30s rest
30s Fronta Squata
30s in bottom position
30s rest

Three rounds

Score = lowest reps

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