WOD - Fri 26th Jan

HAPPY AUSTRALIA DAY

"Big Murph” Teams of 3, For time: 1 mile Run (400m intervals) 100 Chest to bar pull-ups 200 Shoulder to Overhead 52.5/35kg 300 Back squats 52.5/35kg 1 mile Run (400m intervals) Back squats from the ground, 1 bar per team. Team members MAY divide the run between the 3, working in 400m intervals. Team of 2 version, For time: 1 mile Run (400m intervals) 75 Chest to bar pull-ups 150 Shoulder to Overhead 52.5/35kg 200 Back squats 52.5/35kg 1 mile Run (400m intervals)

Conditioning:

EMOM for 20:

200/160m Row

COMPETITION

Gymnastics:

3 Rounds for time:

30 GHD sit-ups

30 Hip extensions

Weightlifting:

3x15 Hang muscle clean empty bar