WOD @crossfitbulach - 27. November 2018

 

WU:

500m Row

Then 3 Rds with BB

10 Good Mornings into Squat

10 Deadlifts

10 Front Rack Lunges

 

Then work up to 70% of your 1RM Deadlift (10min)

 

A:

Deadlifts

9 Sets total:

3x5 @70%

3x4 @75%

3x3 @80%

 

B:

3 Rounds:

21 Chest to Bar Pull Ups

15m Handstand Walk / (Scale 1) 40 Shoulder Taps / (Scale 2) 8x Box HS Walks 

21 Wallballs (20/14)

15m Handstand Walk / (Scale 1) 40 Shoulder Taps / (Scale 2) 8x Box HS Walks 

 

C:

Tabata Arch Hold

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