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