Thursday 28th June – WOD, Barbell & FHT

27th June 2018

WOD

Every 30 Secs for 15 Mins

5 Burpees
6 Box jumps
7 HSPUs / push ups
8 Deadlifts @ 40% of WOD load
9 Air squats

For time:

21 Deadlifts @ 60 / 45kg – 70 / 55kg
12 Weighted pistols @ 24 / 16kg in front rack held with both hands / Goblet squats
21 STOH @ 60 / 45kg – 70 / 55kg
12 Muscle ups (ring) / pull ups
21 Hang power Clean @ 60 / 45kg – 70 / 55kg
12 Toes to bar
21 Thrusters @ 60 / 45kg – 70 / 55kg
1200m Run

*18 Min cap

BARBELL
E2M (for 14 mins): Complex – 3 position snatch + 1 OHS between each rep
In 16mins BTH: Bear Complex
BWOD: AMRAP – 12 Deadlifts, 9 HPC, 6 FS, 3 Split Jerks

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