Tuesday 22/08/17
A. WARM-UP x3
-x10 PVC shoulder openers
-x10 PVC all around hip circles
-x10 PVC leg swings
-x10 PVC OH squats
-x10 side lunges
B. E2M FOR 14MINS
3-position squat clean (BOTC)
C. WOD
(i) AMRAP 5MINS
5 DLs (RX: 80kg/55kg , Sc:55kg/40kg , Beg: 40kg/30kg)
10 burpees OTB
rest 3mins
(ii) AMRAP 5MINS
5 thrusters (RX: 45kg/30kg , Sc: 30kg/20kg , Beg: 20kg/15kg)
10 chest2bar