Thursday 29th March – WOD, Barbell & FHT

28th March 2018


Cassidy Lance-McWherter
1st Place female in The Open

WOD
5 Rounds of:
Min 1 – Run 200m
Min 2 – 20 WB shots
Min 3 – 20 KB swings
Min 4 – 10 Front squats @ 80 / 60 rx – 90 / 67.5 C
Min 5 – Rest

* 25 mins

BARBELL

Warm up (4+4)

a) E3MO3Mx5
3 x Hang Snatch
into 20 lateral plyo skiers followed by max effort DB bicep curls

b) E3MO3Mx5
Complex – 3x strict press, 2x push press, 1 split jerk (bar goes from the floor)
immediately into 12 DB lateral raises

c) BWOD;
3 Rounds NOT for time;
10 Goblet Squats (tempo 3030)
5 Shin Hops
15 Ring Rows

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