Sep 2016

wod 2016-09-06

“A:
Run 400M

+

3 laps, of:
Xaioping x 7/7 reps
Muscle Clean (bar) x 5 reps
Goodmorning (bar) x 10 reps

B:
Every 2 minutes for 10 minutes (5 sets), of:
Deadlift x 4 reps
Clean x 1 reps
Front Squat x 2 reps
Shoulder to over head x 1 reps
* build in weight over the sets

C:
EMOM 24min
#1 Boxjumps over x 8
#2 Walking Lunges x 8 40/30kg
#3 Hand stand Pushups x 8 (HR Push-ups)
#4 Row 16 calories”