4th April 2019

WOD WOD, April 5, 2019

Friyay Mini Chip

Accessory
Strength – accessory – 12-15 minutes – buddy up M4M

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

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

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