WOD 7th January 2015

06 Jan WOD 7th January 2015

Warm Up: 400m Run + Mobility

A – 3rds

20 sec Goblet Squat

10 x KB Swings (light)

10 x Push Ups

10 Sec hanging

B – Hang Clean – build to a 2 rep max for the day

C –  20min Time Cap

5RFT

15 x Bar over burpees

10 x OHS (60/40)

5 x Bar Muscle Ups (Substitute 7 Pull Ups)