12 Jan WOD 13th Jan 2013
Warm Up: 400m Run + Mobility + 3rds 1 x Rope Climb 5 x Push Ups 10 x Jump Squats
Strength: Back Squat 4 @ 75 % then 2 x 4 @ 80% / Front Squat 5 @ 60% then 5 x 2 @ 70%
WOD: 3RFT
10 x BW Power Cleans
10 x Ring Dips
Warm Up: 400m Run + Mobility + 3rds 1 x Rope Climb 5 x Push Ups 10 x Jump Squats
Strength: Back Squat 4 @ 75 % then 2 x 4 @ 80% / Front Squat 5 @ 60% then 5 x 2 @ 70%
WOD: 3RFT
10 x BW Power Cleans
10 x Ring Dips
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