Oct 2017

wod 20171017

“A:
2 sets, of:
Crab Walk x 10 meters
Hollow / Arch Swings x 10 reps
Monster Walk x 10 meter

B:
Every 2 min for 12 min, of:
Hang Snatch + Snatch + Over Head Squat x 3 reps

C:
Every 4 minutes, for 16 minutes (4 sets), complete:
Push Press x 10 reps @50/35kg
Front Squat x 15 reps @50/35kg
Box Jump Overs x 20 reps
Double Unders x 25 reps
* Single unders x 75 reps

D:
Bullet proof Shoulders
Sideplank x 20 reps
Scapula push-ups x 20 reps
T’s on a box x 20 reps
W’s on a box x 20 reps
Single arm kb press x 10/10 reps