Friday 18 January 2019


Published January 9, 2019


warm up

10 pass thur, 10 x around head each way, 10 behind neck press

5 @40%

5 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

 

Overhead press

6 x 3 @ 85% every 2 minutes

 

warm up

10 up / down dogs

5 x 2 push up / 2 tuck jumps

5 hpc with bar, 5 light wt, 5 med wt, 5 working wt

 

1 round of 3 hpc / 6 side burpees / 1 rope climb

 

WOD 5 rounds

5 Hang power clean ( 105 / 75 )

10 sideways burpee over bar

1 rope climb or 5 ring dips

 

 


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