WOD @CROSSFITBULACH - 30. August 2019

REGULAR

WU:

400m Run

Then 3 Rounds

15m Bear Crawl

15m Crab Walk

20 Shoulder Taps (Push Up Position)

20 Jumping Jacks

A:

Bench Press

Work up to todays 5RM

Then drop down to 50% and perform 1 Set of max. Reps

After that drop to an empty Bar and perform 1 Set max. Reps

B:

'Hero WOD Friday'

'Tyler'

5 Rounds for Time

7 Muscle Ups

21 Sumo Deadlift High Pulls (40kg/30kg)

C:

3x 8-10 Bent Over Row

METCON

WU:

Run 800m then Partner Warm Up

A:

For Time

25 Strict Pull Ups

50 Windshild Whipers

50 Weighted Box Step Ups

50 DB Push Press

50 SDKBHP

50 Goblet Lunges

25 Strict Pull Ups

B:

Tabatas