WOD 13th July 2016

12 Jul WOD 13th July 2016

Warm Up: 400m + Mobility

A- 10x Jump Squats, 10x Band Passover, 5x Band Pull Apart

Work Capacity

COMPETITOR

20min AMRAP

“Nate”

2 x M.U

4 x HSPU

8 x KB Swings (32/24)

PERFORMANCE

“Danny’
20 Min AMRAP
30x Box Jump (24/20)
20x Push Press (50/35)
30x Pull Up

FITNESS

“Danny’
20 Min AMRAP
30x Box Jump (20/16)
20x Push Press (35/25)
30x Ring Row/Banded Pull Up

Coaches Notes- All Levels

Hero WOD time. For both wod’s this is a grind and gets nasty early. Pace from the beginning and stick to your game plan.