WOD @CROSSFITBULACH - 28. August 2019

REGULAR

WU:

5min AMRAP

45m Easy Jogg

30 Mountain Climbers

15 KB Sumo Deadlift High Pulls

10 KB Lunges

A:

Back Squat

Work up to todays 3RM

Then 6min EMOM @70% of A

Odd Minutes: 3 Front Squats

Even Minutes: 5 Back Squats

B:

21-18-15-12-9

T2B

Ring Dips

Hand Release Push Ups

C:

Stretch

METCON

WU:

Row 800m in teams of 2

Partner farmers carry with 2 weight plates, switch as needed

A:

10' AMRAP

10 KB Swings (light)

10 Sit Ups

10 Shoulder Taps

B:

30' AMRAP in Teams of 2

50 WB

50 K2E

50 Goblet Lunges

50 Push Ups

50 KB Push Press

50 Burpees over the partner (plank)