Sunday 1st July – WOD & Barbell

30th June 2018

Warm up

3 rounds for time of:

15 Wall ball shots
15 KB deadlifts @ 32 / 24kg3 deadlifts @ 125 / 80 – 140 / 110
15 Double unders

*10 min cap

WOD

McGhee : with a twist

A 30 min AMRAP of:

3 deadlifts @ 125 / 80 – 140 / 110
7 Push ups
5 Box jumps @ 30 / 24″

BARBELL
EMOM(10) – 3 hang snatch
In 15 mins BTH: Complex – Squat clean/Front squat/ Split Jerk
BWOD: 15 – 12 – 9 reps of the triplet; Unbroken Clean + Jerks, K2E/Hanging Leg raises & Plank to Push up

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