CrossFit WOD, October 30, 2018


Tuesday 30/10/2018
FREE SHIRT – Unbound Athletic is putting together cutomer testimonials to be used for advertising purposes. See Tracey if you would like to share your positive expereinces at our facility – and receive a FREE SHIRT.

Movement Prep
2 Rounds
40second goblet squat hold
20 second active rig hang
10m squat toe walking
12/9 calories

Strength & Conditioning
Metcon
EMOM
1 – 2 High hang squat cleans @80%
2 – 4 strict ring pull ups
3 – 30 Hollow rocks

Metcon
Metcon (Time)
7 Rounds
20 D/us
7 Power cleans 62.5/42.5

* If you are stronger on d/us focus on cycling the barbell

* If you are strong on the barbell focus on fast consistent d/us

Accessories
4 x 4
Strict HSPUS (use deficit if needed)

6 x 3 @60%
Snatch balance

join us
LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….