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 sets.


20 minutes to complete.

30-20-10

Deadlifts (100/70)

BBJOs (24/20)

and then find a 3rm OHS from the floor.


#wod #crossfit #fitness #gym #nottingham

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