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UncategorisedWOD

Saturday 4th October

By 28th September 2014No Comments

Static shaping
Hollow rocks/crunches-8rnds :20on :10off

Warm up- Burgner warm up and barbell prep

Strength
EMOM x4mins clean pull x3
1min rest
EMOM x 10mins power clean x 3(reset each time)

WOD
3min amrap-
3thrusters
3 pull ups
straight into:
21-15-9 deadlifts and burpees
same weight for thrusters as deadlift

Warm down
Pike hold-30sec, pancake hold 30 sec, quad sit back 30 sec

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