Monday 27th November – WOD

26th November 2017

Grace in 1 minute 1 second!


In Pairs
4 Rounds (2 each):

Partner 1:
10 Halos @ 16/8
10 KB Windmills @ 16/8
10 Single Arm KB Press @ 16/8

Partner 2, while partner 1 completes the above
Wall ball thoracic extension with plate

*Lay on the ground with a MB at your back, anchor your arms down by holding a plate
*8 Min Cap


In 30 Mins Complete:

5×3 Strict Press
5×3 Push Press

*Build weight and complete all 5 sets at that weight
*Look at hitting a set every 2-3 mins
*This should be a heavy 3 reps


2-4-6-8-10 Reps of:
Burpee C2B/Pull Ups
Box Jump Hurdles @24/20

Additional Work

For time:
10-8-6-4-2 Hang Power Snatch @ 60/42.5
20-16-12-8-4 Lateral bar over Burpees
*Goal is to finish under 5 minutes. The snatch weight should be something that can be done unbroken.

For time:
Burpee Bar Muscle ups
Box Jump Hurdle @ 40/20
*Goal is to finish under 8 minutes. On the box jumps, you may not touch the box at any time.

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