Friday 4 January 2019


Published December 29, 2018


warm up -

4 rounds - 20 toe hops / set 1 and 3 ( 10 arm circles forward ) 2/4 ( 10 arm circles back wards

 

DU - 8 x 30 sec work / 30 sec rest

 

warm up

5 x 5 pass thru / 5 behind neck press

10 cossack squats per side

https://www.youtube.com/watch?v=tpczTeSkHz0

2 x 30 sec squat hold w kb

10 empty barbell thrusters / 10 ring row

5 thrusters med wt / 5 pull up

3 x 3 thrusters working wt / pull ups

 

WOD - CF Open 18.1

AMRAP 7 minutes

3 Thursters ( 95/65 )

3 C2B or strict pull ups

6 thursters

6 C2B or strict pull ups

9, 12, 15 etc


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