WOD for 23 SEP 2016

0500 and 1130 at Fredericks

One word folks. Beast Ops.

Lets get HUGE!

 

Warm up:

5 rounds, 20 secs per station, of:

Handstand Hold

Rest 10 secs

Goblet Squat

Rest 10 secs

 

Strength:

3 Overhead Squats, pick load

Every 2 mins for 10 mins.

 

WOD:

Complete as many rounds as possible in 15 mins of:

15 Chest-to-bar Pull-ups

30 Air Squats

15 Handstand Push-ups

Row 250m

 

Grip Strength:

Farmers Hold

5x 40 secs

Rest 20 secs between sets.

2 x 70/53 KB

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