Thursday 18/01/2018 – January 18, 2018


Thursday 18/01/2018

Movement Prep
5 x
100m run
6 ring rows
4 sumo squats
2 wall angels

Metcon
Metcon (Time)
Buy In – 150 D/us
10m HS walk / 20m sandbag crab crawl
20 Power Snatches 42.5/30
30 HRPU
40 Calories
50 STOH 42.5/30
40 Parallel Ring rows (use box)
30 HRPU
20 OH lunges 42.5/30
10m HS walk / 20m sandbag crab crawl
Buy out – 150 D/us

Extras
4 x
30sec Hollow hold
10 hollow rocks
10 GHD sit ups

(rest after each round)

*ROM WOD

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