Thursday 10th January – WOD & FHT

9th January 2019

WOD

Complete 20 Rounds of:

2 Ring muscle ups / 2 chest to bar and 2 push ups
2 Clean & Jerks @ 100 / 72.5 – 115 / 85kg
2 Box Jump Burpees @ 30 / 24″

33:20 cap

FHT

A1: Sumo dead’s 4 x 6
A2: Cyclist squat (Bw) 4 x 12

B1: One legged dB squat off bench 4 x 8
B2: Stiff legged rdl 4 x 8

C1: 1 arm dead stop row 4 x 6
C2: Face pulls 4 x 8

D1: 100 reps banded ab crunch ( every time you break x 6 flutter kicks

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