Sat – 21/9/19

Warm Up

  • 200m run
  • 30 sec Active Spiderman
  • 5 Barbell RDL’s
  • 30 sec Mountain cimbers
  • 5 Barbell elbow ratations
  • 30 sec push up to down dog
  • 5 Barbell hang muscle cleans
  • 30 sec straight arm burpee
  • 5 Barbell strict press and reach

WOD – “Mighty Ducks” (1/2) – For time

Teams of 3
For Time (15 Minute Cap):
30 Clean and Jerks (61/43)
200 Meter Team Run
5 Rope Climbs
200 Meter Team Run
50 Lateral Barbell Burpees
200 Meter Team Run
5 Rope Climbs
200 Meter Team Run
30 Clean and Jerks (61/43)

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