Sunday 5th August – WOD & Barbell

4th August 2018

WOD

3 Rounds of:
12 Suitcase Deadlifts @ 60 / 40kg (6 each arm)
12 Weighted hollow rocks (2 x KBs)
12 Kips
12 Cals

TAMA for time:
800m Single arm farmers walk @ 22.5 / 15kg or KBs
21 Toes 2 bar
31 Push ups
31 Front squats @ 60 / 40kg
400m Single arm farm walk
31 Toes 2 bar
31 Push ups
31 Hang power cleans @ 60 / 40kg
200m Single arm farm walk

Barbell

In 20 Mins est a 5 RM hang power clean and split jerk (complex style)
5 mins to load
E2MO2M for 13 mins complete

E2MO2M for 13 mins complete
6 squat cleans @ 70% of 1 RM
3 bar over burpees

Finisher

80% on the bar of 1RM

EVERYONE cleans and hold in the bottom squat, last person that remains in the bottom squat AND manages to stand the bar up wins, 3 rounds, min rest after last person stands

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