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WOD 5/2/19

3 rounds 20 sec hollow hold 8 goblet squats 8 band pull aparts 8 pvc pipe ohs 200m row/bike Power clean + Push press + Front squat + Split jerk Build to a max on the complex drop 15-20% and complete 4

WOD 3/1/2019

2 Rounds 300m Run 10 Lunges 10 Goblet Squats 5 Overhead Squats 5 Thrusters Power Snatch @ 70% 5x5 Ground to Overhead @ 70% 5x5 5 Rounds 10 HSPU 10 Pull Ups 10 Box Jumps 6 Snatch (50/35) #WOD #CrossFit

WOD 28/12/18

Warm Up 3 Rounds 10 Down Ups 10 Band Pull Aparts 10 Lunges 5 Push Press Push Press: 1x1 @ 90% 2x3 @85% 10 Minutes Double Under Practise 15min AMRAP 5 Burpees 10 Front Squat @ 50/35 15 Wall Balls 20 Do

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