10 - 8 - 6 - 4 - 2
SDHP + BOB's (Bar Over Burpees)
Push Press + BOB's
Hang Power Clean + BOB's
Back Squat + BOB's
GTOH + BOB's
Scale Barbell to suitable wt.
DB/KB Version
DB/KB 20 - 16 - 12 - 08 - 04
BOB's. 05 - 04 - 03 - 02 - 01
DB/KB Deadlift x 20 + BOB's
SA Push Press x 20 (10R/10L) + BOB'S
SA Hang Power Clean x 20 (10R/10L) +BOB'S
Goblet Squat x 20 + BOB's
SA GTOH x 20 (10R/10L) + BOB'S
BOB'S (DB/KB Over Burpees)
Equipment Free WOAH Option
3 - 4 Rounds of the Crossfit Warm up 12 - 15
Reps of each exercise. (See WOAH 23/03/20
for details of the Crossfit Warm up home version)
Substitute Burpees for Pull ups or Pole Rows
