WOD | 26.10.2017

AFAP (As Fast As Possible)
9-7-5 Reps
Bar Muscle Ups
Squat Cleans 90/70
☆Row 500m, Run 400m, Ski ? m Or Bike 600m Between Rounds

Oly WOD | 26.10.2017
8 x 1 Clean from blocks (just above knee) @ 80%.
8 x 1 deep power jerk @ 80% (caught just above parallel).
8 x 3 behind neck wide grip pull up (add weight if possible).
Front squat 3 x 4 @ 80%.

StrengthWOD
Deficit Stiffed leg DL
5-5-5-5-5
Bent over Rowing KB’s
8-8-8-8-8

Superset style:
Straddle Pike Ups
20-20-20
Max, unbroken, Push Ups