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