20-05-2023
FITNESS
WOD
For Time
1 ground over head
2 hang clean
3 Thrusters
4 Clean and Jerks
5 Burpees Over the Bar
6 db snatch
7 box jumps
8 hand release Push ups
9 Lunges
10 TTB/Leg Raises
11 Back Squat
12 burpee pull ups
M: 50kg W: 30kg
1 Round = 1 Snatch
2 Round = 2 Strict hspu/Wall Walk + 1 Snatch
3 Round = 3 Thrusters+2 Strict hspu/Wall Walk+1 Snatch
4 Round = 4 CnJ+3 Thrusters+2 strict hspu/Wall Walk+1 Snatch
LEVEL 4
Team of 2
2 Sets of
AMRAP 12min
40 x Synchro Sit ups
120 x Single Unders
40 x Synchro Single Arm DB Hang Snatches
120 x Single Unders
40 x Synchro Burpees
Rest 2min Between Sets
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