WOD DO 12/09

CrossFit BayreuthWOD

Part 1:
30 reps Wall balls; AFAP
rest 0-30 sec
15 power clean and jerk 42,5/30AFAP
*4min cap
Circa 3 min Rest
Push press; 20 reps AFAP 60/42,5
rest 0-30 sec
75 Wall balls AFAP
*5min cap
Circa 3 min Rest
Power clean; 10 reps AFAP 85/60
rest 0-30 sec
75 Wall balls AFAP
*5min cap

Part 2:
A. Passthroughs; 3 slow controlled reps normal and eagle grip x3; rest as needed
B1. Shoulder extension plank; 30 seconds x3; rest as needed
B2. Inverted hang; 30 seconds x3; rest as needed
B3. Single leg deck squats; 10 reps x3; rest as needed
B4. Feet elevated back bridge hold; 20 seconds x3; rest as needed