Friday WOD 7th May

Movement activation Partner Wod Triple Threat Wod 1 - 8min Cap AMRAP 5 Rounds For Time: 12 Box Jump Overs (30/24) 9 Power Snatch 50/35 6 Bar Muscle-Ups/burpee pull ups Wod 2 - 8min Cap AMRAP 10 Cal Bike 20 KB Swings Wod 3 - 6min AMRAP Jerk 70/50

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Team of 3 Team Body Weight in pounds (lbs) = Calories on Bike / Row Every 50 Calories stop and perform 12 power clean and jerks @ 80/60 Eg. Total Team weight = 200kg 200kg x 2.2 (lbs) Total Calories =

Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 3 x Band & Partner Assisted Nordic Hamstring Curl with a 10-second pause in the bottom posi