Sep 2019

wod20190911

A:(6)
2 sets, of:
Wallball Squats (front rack) x 20 reps @9/6kg
Wallballs Over The shouldes x 20 reps @9/6kg
Wallball Sit-ups x 20 reps @9/6kg

B:(WL, CLEAN, FRONT SQUAT, ETC
Every 90 sec for 12 min, of(8 rounds):
Power Clean x 5 reps + AMRAP Barfacing burpees untill :60 sec

C:(CROSSFIT)
3 rounds, of:
Alt Dumbbell Snatch x 22 reps @22.5/15kg
Single arm Dumbbell Thrusters x 11/11 reps @22.5/15kg
Handstand Walk x 15 meters (Bear Crawl x 30 meters)