11th July 2019

WOD WOD, July 12, 2019

Friyay Scramble

Warm-up
A) Athletic flow x 5 Minutes
B) BB tech – All movements
Clean and Jerk Complex (Weight)
1 x Power Clean
1 x Push Press
1 x Push Jerk
1 x Split Jerk

E2.00 x 7 :

*Building

Metcon (Time)
Post Lifting Burner: 6 Set CAP (12mins)

90sec on/30sec off

10 x Heavy KB swings
*Max wall balls in remaining time

*Continue until 90 wall balls complete

Rx : 24/16kg 9/6kg
Rx+ 32/20kg

OPTIONS :

Reduce Bell Load
Reduce Ball Load / Goblet squat

Gymnastics
PLAY :

10 Minutes of handstand walk play

*Every 5 attempts = 20 second hollow

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