Saturday (Defiance Competition)

WOD 1

In an 8 minute window complete:
Run 800m
As many reps as possible Power Snatch 35/25

REST 3 minutes then:

In a 4 minute window complete:
Run 400m
As many reps as possible Hang power clean and jerk 35/25

WOD 2

3 rounds for time of:
50 Wall Ball shots 9/6
50 KB swings 24/16
*Each athlete must do equal reps* 
15 MINUTE CAP

WOD 3

30-20-10
Row Calories
10-20-30
Deadlifts 60/40
12 MINUTE CAP

Ashleigh Townsend

Crossfit Defiance , Unit 8, Branxholme Industrial Estate , Brighouse , United Kingdom

Crossfit Defiance owner. Coach and athlete.