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SATURYAY Jan 2nd, 2021

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715am EWOD

815am Community WOD

930am Community WOD

EWOD

FOR TIME :

400m run

500m Row

25 Back Squats

25 Shoulder Press

400m run

500m row

25 Hang power cleans

25 front squats

400m run

500m row

25 Hang power snatches

25 OH squats

400m run

500m row

Community WOD

WOD 1 & 3

7 min AMRAP

10 Plate ground to overhead (45/25) (50+ 25/15)

10 Weighted Fwd lunges (total) (50/35) (50+ 35/25)

10 Abmat sit-ups

*Begin WOD 3 where you left off

WOD 2 & 4

7 min AMRAP

Side 1 Turkish get up > 5 push press > Turkish get down

Side 2 Turkish get up > 5 push press > Turkish get down

10 Bike cals

Begin WOD 4 where you left off

*2 min rest between WODs

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