WOD 2019/08/05

August 5, 2019

 

Warmup

Row  600m, conversational pace

5 power clean empty bar

5 burpees to target 6″ overhead

10 KB deadlift, 

4 strict pull-ups

10 dislocates

30 m walking lunge

30 m  duck walk

30 m′ high kicks

30 m′ high knees

Pigeon Pose 1:00/side 

 WOD;

AMRAP 3:00 x 4

Rest 2:00 between amraps

60 Single Unders

10 Power Cleans 60/40 Kg

10 Bar Facing Burpees

Wod 2; 2 Rounds

Run 800m

25 KB Box Step Overs

4 Rope Climbs

(16 Minute Cap)

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