Thu 22 May

Posted: May 21, 2014 by ollyoz in Uncategorized

Warm Up

25 Double Unders

10 Pass Throughs

10 KB squat clean and press each arm

20 Shoulder Press with empty bar

Mobility

WOD

a.  6×4 Front Squats – 3 second pause.  

b.  For Time

Row 300m

4 hop burpees

Row 200m

8 hop burpees

Row 100m

12 hop burpees

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Comments
  1. dave H says:

    WOD a – Front squats 6 x 4 (3 sec pause)
    50kg, 50kg, 55kg, 60kg, 60kg, 60kg
    WOD B row & Burpees
    3:59
    very nasty Mr Pukie nearly showed

  2. Paddy says:

    WOD a – Front Squats 6 x 4 (3 Second pause)

    4 x 50kg
    4 x 50kg
    4 x 55kg
    4 x 60kg
    4 x 65kg
    4 x 70kg

    WOD b – 4:30 RX

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