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by John Singleton

“THE PROGRM MASH WEEK 30”

Coach Creation WOD

473 9
  • For time:
  • 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time:
  • Thrusters 42.5/30kg
  • Lateral Burpees over bar
  • 5 min Rest
  • 3 min AMRAP:
  • Strict HSPU / Push-ups
  • Directly into:
  • 3 min AMRAP:
  • C2B / Pull-ups or ring rows
  • 5 min Rest
  • 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time:
  • Alternating DB snatches 1x 22.5/15kg
  • Box step overs 2 x 22.5/15kg, 24/20in

This weeks Mash starts and finishes with a bang. However in between we get the opportunity to test our Pressing and Pulling gymnastics under fatigue.


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