May 2019

wod 20190514

A: (4)
3 sets, of:
Row / bike :60 sec
Power Clean x 12 reps @20/15kg
Hollowrocks x 18 reps

B: (FBB, PULL)
4 sets, of:
Dumbbell Power Clean x 5 reps @22.5/15kg
False Grip Ring Rows x 10 reps
Scapula Pull-ups x 5 reps
Banded Lateral Pull-Down x 25 reps

C:
“Mr Joshua”
5 rounds for time, of:
Run x 400 meters
Plate Sit-ups x 30 reps @10/5kg
Deadlifts x 15 reps @80/50kg