Sunday 1st April – WOD & Barbell

31st March 2018

 

WOD

21 Min AMRAP in pairs of:

12 Air Squats
9 KB Swings @ 32 / 24kg
6 Sprawlers @ 4ft each

BARBELL

Warm up – 4+4

a) In pairs YGIG (8 sets);
Snatch (w/5sec pause) + 5 OHS

b1) 5 x 5 Split Jerks; after each set immediately complete 8 reps single arm DB push press (per arm)

b2) 3 x max set of push ups

BWOD;
‘Elizabeth’
21-15-9 SQUAT clean + Ring dips

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