Thursday 5th July – WOD, Barbell & FHT

4th July 2018


WOD

Quick 101 Front Squat warm up

Then 13 mins to load

For time:

Complete 25 reps of the following, 1st 2 are a complex:
1 Squat Clean @ 85 / 65 – 100 / 77.5kg
1 Front squat
2 Bar muscle ups / 4 chest to bar – 5 pull ups
1 Sq Clean and jerk @ 85 / 65 – 100 / 77.5kg
1 Ring muscle up – 2 Chest to bar – 3 pull ups

Every 5 mins on the 5 mins 15 Dus, increment by 15 every 5 mins

* 30 min cap

FHT

10

8
6
4
2 (RIR 1)
Then 3 x 5 reps of
Dumbell press
and Pull ups

 

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