WOD – Friday 18 November 2016

Nick flies high

Nick flies high

Tomorrow’s 8am session will be held at Ryde Park, corner of Princes Street and Argyle Avenue, Ryde.  There will still be an Open Gym session at 7am at the Box.




A. 9 min EMOM                           

1: 30 sec Ring Support Hold                                   

2: Hollow Hold on floor                           

3: High Hollow to Arch Swing with straight arms (you are trying to get the bar level with you chest)

B. Hero WOD “Badger”

3 Rounds for time of:                                  

30 Squat Cleans 42.5/30kg                                         

30 Pull-ups                       

800m Run


About AB

Crossfit Coach

Posted on November 18, 2016, in WOD and tagged , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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