WOD 2019/01/03


Warm up: AMRAP 7

400m run

15 Cossack Squat (lateral lunges)

30 Double underMetcon

Specific Warmup

8 Hollow Rocks

8 situps

8 V-ups

8:00 Practicing Toes to Bar technique and efficiency

8:00 Practicing Bar Muscle Up technique and efficiency or Chest to bar or pull ups

3:00 Warmup to Metcon Power Clean weight

WOD: AMRAP 16 Minutes

15 Toes to Bar

10 Power Clean 60/45 kg

5 Bar Muscle Ups or 10 Chest to bar pull ups or 15 Pull ups


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