Sunday 9th December – WOD & Barbell

8th December 2018

WOD

‘Nasty Girls’

3 Rounds For Time Of

50 Air Squats

7 Ring Muscle Ups / 21 Pull-Ups & 21 Box Dips

10 Hang Power Cleans @ 80/60kg

 

Barbell

In Pairs In 20 Mins Complete

A 20 RM Back Squat

A 15 RM Back Squat

A 10 RM Back Squat

A 5 RM Back Squat

EMOM For 10 Mins

5 Tempo Romanian Deadlifts – 3 Secs Up, 3 Secs Down

For Time 3 Rounds Of

10 Suitcase Deadlifts each Arm

1 Length Lunge Walk With KB In Front Rack

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