Thursday 3rd October 2019

5 x 3 min WODs

2 min rest between each WOD

AMRAP in 3 min:

12 KB Swing 24/16kg (reduce weight)

9 Bench Dips

Push Ups

AMRAP in 3 min:

12 Row Calories

9 Alt DB Snatch 22.5/15kg (Reduce weight)

6 Ball Slams 15/12kg (Reduce weight)

AMRAP in 3 min:

12 Box Jumps 24/20” (Reduce height)

9 Burpees

6 Handstand Walk (metres) (Bear crawl)

AMRAP in 3 min:

12 Toes to Bar (Hanging Knee Raises)

9 Abmat Sit Ups

6 Bar Muscle Ups (Pull Ups/Ring Rows)

AMRAP in 3 min:

12 Alt MB Lunge 20/14lb (Reduce weight)

9 MB Squat Cleans 20/14lb

6 MB Twists 20/14lb

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