2nd June 2019
WOD WOD, June 3, 2019
Public Holiday “DT”
Warm-up
Metcon (Time)
10 Rounds ( 5 each )
12 x Deadlifts
9 x Hang Power Cleans
6 x Shoulder 2 Overhead
RX : 70/47.5kg
*This a heavy RX load – 60/40kg would be the general class RX .
*Shorter HERO WOD which = INTENSITY – preserve the stimulus with correct weight selection
Accessory
Post WOD Pump
3 x 8-10 DB Arnold Press
3 x 8-10 DB Single arm rows
3 x 10 – Stretch / Talk smack with mates to round out the class
B) Extended Barbell progressions for complex