WOD @CROSSFITBULACH - 21. August 2019

REGULAR
WU: 5min AMRAP 10 KB Swings 10 Shoulder Opener 10 Kipping Swings 10 Shoulder Taps A: Snatch Grip Deadlift + Snatch Work up to todays heavy 3+1 (32X2 Tempo for Deadlifts) B: 100 DU 30 Deadlifts (100/70kg) 15m Handstand Walk 75 DU 20 Deadlifts (100/70kg) 10m Handstand Walk 50 DU 10 Deadlifts (100/70kg) 5m Handstand Walk C: Stretch
METCON
WU:
2 Rounds
Run 400m
30m Bear Crawl
20 Dislocates
10 Shoulder Taps
5 Burpees
A:
5x5 DB Thrusters
Work Up and do 5x5 DB Thrusters
B:
20' EMOM
1) 45'' Side Plank L
2) 20 KB Swings
3) 15 Burpees
4) 20 KB Thrusters
5) 45'' Side Plank R
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