WOD 17th June 2016

16 Jun WOD 17th June 2016

Posted at 21:57h in WOD by Duncan 0 Comments

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Warm Up: 400m Run + Mobility

A – 3rds 15 sec HS Hold / 10 x Hanging Knee Raises / 5 x Burpees

B – 15 min EMOM – Bear Complex 3 reps @ 50% of your Power Clean

COMPETITORS

4rds –

250m Row

5 x TnG Clean + Jerks (75/55)

10 x TTB

1min Rest Between Rds – focus on speed don’t hold back

PERFORMANCE

10min AMRAP

6 x HSPU

9 x TTB

12 x Hollow Rocks

FITNESS

10min AMRAP

2 x Wallwalks

9 x Straight leg raises

12 x Hollow Rocks