WOD – Friday 17 June 2016



4 sets of:

20m Weighted Walking Lunges

***Hold a pair of dumbbells or kettlebells.  Focus on keeping your torso upright and ensure your back knee touches the ground.  Increase the weight over the 4 sets.  Record your heaviest single DB or KB


20 min EMOM

1: 1-3 Rope Climbs

2: 15 Goblet Squats 24/16kg

3: 20m Bear Crawl

4: 7 Candlestick to Rollup

*** Scale your rope climbs to laying flat on your back with the rope between your legs and pull yourself up to a standing position.

Bear Crawl – move opposite hand and foot together and try to minimise your hips swaying





About AB

Crossfit Coach

Posted on June 17, 2016, in WOD and tagged , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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