Hydra Movement: Strength is just the beginning!
WOD Feb 12, 2015
PBs were broken again today with Neo, leading the way smashing her old 500m Sprint times by 3 sec. Well Done Neo. A hearty congrats to Giovanni on achieving an L sit to shoulder stand ;P
Keep up the good work kids!
1) Alternating EMOM for 14:00-
a. 1 x Three Position Clean (floor, knees, power position)
Begin at 50% and increase the wt with every set if you can complete it well
b. 10 Ring Dips
2) “Nasty Girls var″
3 rounds for time of:
50 Back Squats @ 20kg
7 Muscle-ups/ Pull ups
10 Hang Power Cleans 60/40kg
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Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.