Tuesday 4th December – WOD & FHT

3rd December 2018


WOD

EMOM for 10 mins complete

10 Wall Balls
10 Burpees

12 Mins to est a WOD load or above
Squat snatch

3 Rounds for the time of:
10 Squat snatch @ 60 / 42.5
10 Toes to bar
10 OHS @ 60 / 42.5
10 Ab-mat Sits
10 STOH @ 60 / 42.5
10 HSPU / Push ups

*10:30 cap

FHT

1: Philly press x 8/12
A2: KB upright Row x 8/12

B1: 1 arm Hang dB snatch x 6
B2: DB Cuban press x 8
( light weight on Cuban press )

C1:Bent over row x 8
C2:Banded pulldowns x 8

D1:Build up to a 4rm Turkish get up

Go top