Friday 10/01/20
A. WARM-UP x3
-x10 PVC shoulders
-x10+x10 leg swings
-x10 side lunges
-x10 PVC OH squats
-x20 high knees + PVC OH
B. E1.5M FOR 12MINS
x3 hang snatch (BOTC)
C. WOD
(i) AMRAP 7MINS
12/8cal row
6 thrusters
8 pull ups
rest 3mins
(ii) AMRAP 7MINS
10/7cal bike
6 hang power snatch
8 pull ups
(RX: 60/40kg, Sc: 40/25kg, Beg: 25/15kg)