WOD 072717

Fitness
A: 4 sets of 3 Deadlifts
fixed at 75%-80% 1RM
*Take about 3 warm up sets

B1: AMRAP 10 min
6 KB Swing @ 24/16kg
6 Toes to bar
6 Push Ups

-Rest 3 mins

B2: 500m Row for time


Performance
A: 4 sets of 3 Deadlifts
fixed at 75%-80% 1RM
*Take about 3 warm up sets

B1: EMOM 10 min
6 DB snatch @ 50/35, 3/arm
6 Toes to bar
6 Push Ups

-Rest 3 mins

B2: 500m Row for time

*Split the class to 2 or 3 groups.
*Second group starts at 3:00, third group starts at 6:00
*So everyone can get the same rest time


Coach
AM – Daniel
PM – Angus + Edmund

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