Wod 21st September 2016

20 Sep Wod 21st September 2016

5 Mins DU Practice + mobility

WOD Prep

Competition and Performance:

EVA’ 5RFT 800m Run, 30x KB Swings (24/16), 30x Pull Ups

Fitness:

EVA 5RFT 400m Run, 20x KB Swings (16/12), 20x Ring Row

Coaches Notes:

Benchmark EVA, is a long one. Sets of 15 for the swings and sets of 10’s for the pull ups. This one and lost on the runs. Keep them consistent.