WOD 02.01.19

CROSSFIT CLASS
EMOM 12 alt (40″on – 40″off)
Ring row
WallClimb (no push up)
Goblet lateral lunges alt 24/16 kg
then
21*-15*-12*-9*-6*-3*
Pull up
Push up HR
*30 DU / 30 Under + 5 Knee tuck
**Time cap 12 min

WEIGHTLIFTING CLASS
8 round of
3 Snatch squat %60/70%
Strength/Accessory
4 Round of
5 Front squat tempo 3311
5 Snatch grip high pull 100% snatch
Ghd sorenson 40″ with plate 20/10 kg