Sep 2016

wod 2016-09-13

“A:
Run 400M

+

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

B:
Every 1 minutes for 10 minutes (10 sets), of:
Push Jerk x 3 reps

C:
4 Rounds for time, of:
Wallballs x 20 reps @9/6kg
Run 400M
Wallclimbes x 6 reps
Shoulder to over head x 10 reps @40/25kg

D:
3 Sets, of:
HipThrusters x 12 reps
* Shoulder on bench or box