WOD - Fri 9th August

Torian CrossFit

A)

AMRAP in 5:

Strict muscle-ups / Muscle-up practise

B)

For time:

150’ DB front rack lunge 2x20/2x15

50 DB farmers carry box step ups 2x20/2x15 (20’)

50 Alt DB snatch 20/15

50 Lat burpees over the DB

150’ Handstand walk

[15:00 Cap]

Torian Strength

A1)

Incline Bench Press

4 X 8

A2)

Pull Up

4 X 10

B1)

Front Squat

4 X 8

B2)

DB JM Press on Flat Bench

4 X 10

C1)

T-Bar Row

4 X 8

C2)

Hip Thrust

4 X 10

D)

Hanging Leg Raise

3 X 20