Tuesday 8th December 2015 – WOD

WOD 1

MOTM – For 5 mins:

• 5 Floor / wall kips (knees to chest loading the hip)
• 10 Mins of jerk tekkers

Barbell Club – Cycle 11 – Wk 1 Session 1

• Back Squat 5 x 3 @ 75%
• Snatch pull to knee + full snatch pull + hang snatch 3 x 1+2+1, 2 x 1+1+1
• Full Snatch 3 x 1 @ heaviest complex weight
• Push Press establish EMOM weight then complete 5 mins 4 reps

WOD 2

2 rounds for the time complete:

• 30 STOH @ 60 / 40kg
• 500m run

*15 min cap