WOD @CROSSFITBULACH - 21. Februar 2020

REGULAR
WU:
500m Row
Then 2 Rounds
10 Good Mornings w. BB
10 Kinpping Swings
10 Deadlifts w. BB
10 Burpees
Then prep for WOD
A:
'Hero WOD Friyay'
'Kev'
26min AMRAP
6 Deadlifts each (140/90kg)
9 Bar Facing Burpees Synchronised
9 Bar Muscle Ups each
15m Partner Barbell carry together (use 90kg Barbell)
B:
Cool Down and Rest
METCON
WU:
400m Run
400m Row
30m Bear Crawl
30m Crab Walk
A:
12' EMOM
1) 45'' Wall Sit
2) 45'' Banded OH hold
3) 45'' Shoulder Taps
B:
For Time
Buy In:
500 SU
then
3 Rounds
20 Alternating KB Clean & Press
40 Sit Ups
20 Goblet Lunges
40 KB Swings
20 Pull Ups
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