Mareeba WOD
Thursday 8 February 2018Mareeba WOD
Friday 9 February 2018Warm up
300m run
20 wall balls
20m bear crawl
300m run
20 hang power cleans
20 push press
300m run
20 banded pull aparts
20 BB good mornings
Class
Red Dirt prep:
1. 6mins to find a heavy complex:
3 hang cleans + 3 front squats + 3 shoulder to over head
Must start with an empty barbell.
2. In pairs complete
For time 35/25cal row fast!
Rest 2 mins:
Complete in synch not for time:
2 rounds
10 synch kb swings
10 synch burpees
10 synch box jump overs
10 synch toes to bar
10 synch wall balls
3. 2 Rounds for time
2 Rope climbs 15Ft
4 Bar facing burpees
6 Thrusters 60/40kg
Extras (after class) if possible:
warm up to 70/80% of Snatch or Clean keep the same wait across the EMOM please.
EMOM 6mins:
1 Snatch or Clean
