090915
Warm Up
1.1km Run, 30 Ring Rows, Movement Flow
Strength
10min EMOM
4 Deadlift 80% 1RM
4 Chest to Bar/Rings to Ribs
WOD
DT
For Time:
Five rounds of:
12 Deadlift
9 Hang Power Clean
6 Push Jerk
Rx 70/50
Choose a challenging weight.
No Single Reps, multiples of Doubles or more.
7pm Beginners
Warm Up
30 x 10m Laps, 20 Push Ups, 20 Ring Rows, 30 Squats, 50 Shoulder Rolls
Skill
Kettle Bell Swings:
Russian
American
Clean
Snatch
WOD
Gen WOD 1
4 Rounds
20 Ring Rows
20 KB Swings Russian
20 KB Lunges
20 x 10m Laps
