WOD – Wednesday 4th Novermber 2015

Warm up

6 min Amrap

20 sec hang

20 walking lunges

10 push ups

10 ring rows


5 attempts to establish a 3 position snatch (low/medium/high hang) (scaling options on board)


10m handstand walk (scaling on board)

50 power cleans 50/35kg

40 shoulder to overhead

30 front squats

10m handstand walk

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