Jan 2019

WOD 20190110

A: (4)
3 sets, of:
Muscle Clean + Push Press x 5 reps @20/15kg
Straight arm Plank : 30 sec
Air Squats x 16 reps

Team up in pairs of 2 and take 7 min to warm upp to the starting weight

B: (BB)
Every 2 min, for 14 min, of:
Power Clean + Hang Clean + Push Jerk + Splitjerk
*Build over the sets

4 Rounds, of:
Single Arm Suitcase Deadlifts x 8/8 reps
Single ArmDumbbell Strict Press x 5/5 reps
Single Arm Dumbbell Box Step-ups x 10/10 reps
Elbow Plank :45 sec
Rest :90sec between sets
@22.5/15kg dumbbells