WOD

Friday 15/11/2019
Pre class Prep
2 x
3 Minute skip (use all styles)
60 sec each position
- bound angel
- straddle
- couch stretch
Skills
coach lead
- Snatch
- Deadlifts
- wall balls
Metcon
Metcon (AMRAP - Rounds and Reps)
(paired)
Buy in - 20 deadball over shoulder (heavy)

12 Syncro wall balls 9/6
10 Deadlifts (2 each)
8 Ring muscle ups
Rx - 120/80
Int 100/65, jumping ring muscle up (off box)
Sc 80/50, Burpee toes through rings
Snatch (start @65%)
3 sec pause @ knee each rep

Every 30 seconds for 4 rounds
2min work
1min rest - to change weight
Accessories
Metcon
2 Rounds
50/35 cal aab
60m Sled push @bw
20m death march (light weight)
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