Tuesday 8th January – WOD & FHT

7th January 2019

WOD
In 18 mins to establish a max:

5 Rounds of:
1 Squat snatch
1 BoB

In 13 Mins complete:

8-6-4-2-1-2-4-6-8 reps of

Front Squats @ 60 / 40 – 70 / 50kg
HSPUs
KB Swings @ 32 / 24kg

In remaining time increment

1 Squat Snatch @ Squat load + 1
5 Double unders + 5

FHT

A1) In close DB Bench Press
A2) elbows out prone row

B1) 1 arm DB Seated Press
B2) Kicksits 20-30s

C1) Ring pull up 3/5
C2) Zotterman curl

D1) Farmers carry 5 shrugs every 5m

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