Thursday 12th July – WOD, Barbell & FHT

11th July 2018

WOD

101 OHS warm up

In 3s Est a 5 RM OH squat

*16 mins cap

5 rounds for the time of:

5 Jerks @ 90 / 65 – 112 / 75kg
5 Bar muscle ups / pull and push up
5 Burpee box jumps

*14:30 cap

FHT

A1) Single leg step downs 6/leg
A2) Cossack squat 10 reps

B1)Kipping ring row 5
B2) Ring rows 10

C1) Ring dips 5
C2) Dips 10

D) Ab melody

 

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