Wednesday 15th August

Mobility wod crew.

Strength:
Deadlift from 4″ blocks 8×2
Met Con:
3rds
12 Ground to overhead 45kg/30kg
15 Pull ups
21 KB swings 24kg/16kg

CrossFit Rugby:
Strength:
Squat 4 x 2 @ 90% of 1RM
Superset each set with Jump Complex
Bench Press 4 x 2 @ 90% of 1RM
Superset with 3 x Med Ball throws 9/6kg
Met Con:
30-20-10
KB Swings 32/24kg
Push Press 50/30kg
5 x 10 metre Shuttle Run (Down and Up at each turn) between rounds + 60 secs rest.