WOD – Wednesday 16 January 2019

  • WORKOUT OF THE DAY:
    Open 14.4
    14min AMRAP:
    60 Calorie row
    50 Toes to bar
    40 Wallballs
    30 Cleans 60/40kg
    20 Muscle ups
  • CROSSFIT LITE:
    14min AMRAP:
    60 Calorie row
    50 Knee raises
    40 Wallballs
    30 Kb swings
    20 Kneeling MU

BARBELL CLUB:
Snatch:
Work up to heavy single

Clean and Jerk:
Work up to a heavy single

Front Squat:
Work up to a heavy single in five sets

GYMNASTICS CLUB:
4 Sets of:
1:00 Handstand Hold with chest facing wall

1:00 L-Sit Hold 1:00 Squat Isometric Hold