15 Sep WOD 16th September 2016
Warm Up Tabata DU practice and mobility
TTB
Skill: Floor straight/bent leg compression 3×5
Strength: 3x Max Knee Tuck/L Sit on Paralettes
Work Capacity
Competition:
12min AMRAP
6 x GTOH (80/50)
9 x HSPU
12 x Ring Dips
Performance:
AMRAP 12 Mins
6x GTOH (70/40)
9x HSPU
12x Ring Dips
Fitness:
AMRAP 12 Mins 6x GTOH (55/30)
9x Box/ leaning HSPU
12x Bar/Box Dips
Coaches Notes:
Tough AMRAP to finish the week. Quick singles with the GTOH, Unbroken or 2 sets with the HSPU and hold on with the ring dips. Shoulders and triceps will be tested here!!.
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