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WOD @CROSSFITBULACH - 29. Juli 2019


REGULAR


WU:

400m Run

Then 2 Rounds

10 KB Swings

8 KB Deadlifts

6 Jumping Squats

4 Burpees


A:

Front Squat

Work up to todays 5RM


B:

3 Rounds For Time

15 Wall Balls (20/14)

15 Push Ups

15 Push Press (50/35kg)


C:

Tabata Plank


METCON


WU:

Row 400m, 15m Inch Worm, 15m Lunges, 15 Dislocates


A:

3x8 DB or KB Bent Over Rows


Work up to a challenging weight and perform 3x8 Rows


B:

For Time

15 Strict Pull Ups

50 Weighted Box Step Ups

50 KB Swings

15 Burpees

50 Push Ups

50 Leg Lifts (Sit Ups)

15 Burpees

50 Goblet Squats

50 Band Pulls

15 Strict Pull Ups

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