WOD 15th July 2016

14 Jul WOD 15th July 2016

Warm Up : 400m + Mobility

A- 3rds 6x burpee, 8x Jump Squat, 10x Passover

Strength: Power Cleans EMOM 10 2 Reps @65%

Work Capacity:

COMPETITION

10min EMOM

5 x DL @ 100/70

6 x HSPU

PERFORMANCE & FITNESS

50x Burpees for time

Coaches Notes:

Competitor: Speed is important here and goal is to go unbroken as far as possible. Getting you prepared to hit Dane next week.

Performance & Fitness: Push hard here, this is a gassy sprint. Keep any rest as short as you can.