30th November 2016

Dynamic and Barbell warm up
WOD – 1

Weighted pull ups – PR
5-4-3-2-1-1 (PR set)
WOD – 2

21 – 15 – 9

Hang clean – 95/65

WBS 20/14lbs

15 – 12 – 9

Push Jerk – 95/65lbs

Burpees

12 – 9 – 6

Hang power snatch – 75/45

Chest to bar pull ups

 

After bash

Stretch

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