Thursday 8-12-16 CrossFit Return, Douglas, Cork

A 30mins

Back Squat 

G1 5 x 5

G2 4 x 8 @ 67.5%-70%

superset both groups

10 x tempo KB row

12 x supine band pull aparts

Rest 2mins, 20 clams e/s

B WOD 9min AMRAP

21 KB Swings (32/24)

15 Goblet Squats

9 HSPU / Push Ups

Every time KB stops moving 5 Jumping Air Squats

Score = Rounds + Air Squats