Thursday 8th October 2015 – WOD

WOD 1

MOTM: EMOM for 5 mins:

• Mins 1-3-5 30 secs of kip/butterfly practice
• Mins 2-4 60% of max pull ups

For time complete 8 rounds of:

• 9 Muscle cleans @20/15kg
• 6 Front squats @ 20/15kg
• 3 Burpees

*8 min cap

Barbell Club Wk 6 Session 2

Weight Lifting:

• Max out clean and jerk
• Max out back squat

WOD 2

16 Min AMRAP of:

• 3 Power cleans @ 90/57.5kg
• 9 Double unders/18 Single unders
• 15 Toes to bar