Friday 19/10/18
A. WARM-UP x3
-x10 PVC shoulders
-x10 downward dog to cobra
-x10 cossack lunges
-x5 OH squats
-x6 runner burpees
B. E2M FOR 10MINS
x2 hang snatch + x1 snatch (BOTC)
C. WOD – FOR TIME
800m run
4 snatch
8 burpees OTB
400m run
6 snatch
12 burpees OTB
200m run
8 snatch
16 burpees OTB
6:10 CLASS
A.WARM-UP x3
-x10+x10 arm circles
-x10 side lunges
-x10 downward dog to cobra
-x20 mountain climbers
B. EMOM FOR 8MINS
min1: x15 sandbag bent over rows
min2: x15 goblet squats
C. WOD – FOR TIME
1500m bike
10 DB snatch
10 burpees
1000m bike
20 DB snatch
20 burpees
500m bike
30 DB snatch
30 burpees