Aug 2016

wod 2016-08-08

“A:
Run 400M @50%
+
2 laps, of:
Air Squats x 15
Hand release Push-ups x 10 reps
Pass Throughs x 10 reps

B:
Squat Clean
#1 – 9 reps @ 50%
#2 – 6 reps @ 60%
#3 – 3 rep @ 70%
Rest 2-3 minutes

+

Every 2 minutes, for 10 minutes (5 sets):
Squat Clean + Hang Squat Clean + Push Jerk

C:
EMOM 20MIN, of:
#1 Kettlebellswing x 12 reps @24/16kg
#2 Front Squat x 12 reps @50/40kg
#3 Handrelease push-up x 20 reps
#4 Deadlifts 12 reps @50/40kg

D:
4 sets, of:
Barbell roll-out x 12 reps”