Monday 5th June 2017 – WOD

5 min EMOM:

• Min 1 20 Air Squats
• Min 2 15 PVC Front Squats
• Min 3 45 sec Plank
• Min 4 10 PVC Thrusters
• Min 5 45 sec Bar Hang

WOD 1

In 25 mins complete:

• 5 x 5 Sumo Deadlift
• 5 x 5 Bench Press

*Alternate between the two movements and use AHAFA (as heavy as form allows)

Additional Work

3 rounds for quality:

• 30 Single Arm Bent Over Row (15 R 15 L)
• 10 Hip Touches Each Arm

For time complete:

• 1000m Run/Row/Ski
• 50 Thrusters @ 20/15kg
• 30 Pull Ups

*15 min cap