WOD 12th July 2016

11 Jul WOD 12th July 2016

Warm Up: 400m+Mobility

A- 3rd 10x Passover, 10x Air Squat, 10x Straight Leg DL with PVC

Strength- Front Squat 5,5,3,3,1. Work to Heavy Single

Work Capacity

COMPETITION

3RFT

15 x GTOH (70/50)
12 x TTB
10m HS Walk

PERFORMANCE

3RFT
500m Row/2 Min Airdyne
5x Thrusters (50/35)
10x SDLHP

FITNESS

3RFT
500m Row/2 Min Airdyne
5x Thrusters (35/25)
10x SDLHP

Coaches Notes

Competitors: Heavy and high skill. Fast singles on the GTOH, unbroken on both the TTB and HS Walk

Performance and Fitness: Short and sharp workout, go hard and don’t pace it. This is about intensity.