Thursday 7th February – WOD & FHT

6th February 2019

WOD

In Pairs work to load in rounds of:

3 Clean & jerks (increment to load and drop to double and singles when ready)
20 Cals between pair
10 sec bar hang together in hollow, open shoulders up
10 Syncro Air squats

*16 min cap

A 24 min AMRAP of:

Squat Cleans @ 92.5 / 65 – 110 / 82kg

EMOM 1 jerk @ 100 / 75 – 112.5 / 85kg
Miss the jerk = 3 BOBs

FHT

A1) Double Db deadlift 4×8

B1) Db row (deadstop) 4x 6

B2) Plank 4 x 30s

C1) Eccentric lean away chins 4x 6

D1) SL KB RDL 4 x8

D2) Cross crunch 4 x12

 

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