4th April 2019
WOD WOD, April 5, 2019
Friyay Mini Chip
Accessory
Metcon (Time)
2 Rounds for time – 16 Minute cap
10 x Burpee Bar Muscle Up
20 x DB Hang clean and Jerk 22.5/15kg
30 x Ab mat sit ups
40 x Wall Balls 9/6kg
OPTIONS
BMU : 5 Reps / Jumping pull Ups / Jumping to hanging knee tuck
DB : Reduce load
WB : Reduce load / Distance
L seat KB Press x 12 Reps ( 6/6 alternating )
SL KB BOX Step Up x 10 Reps ( 5/5 Alternating )
SA KB Farmers carry x 50m per side
False Grip Ring Row x 8
Looking for 2 rounds each