WOD 9th September 2016

08 Sep WOD 9th September 2016

Posted at 22:22h in WOD by Duncan 0 Comments

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Warm Up: Medball Volleyball+Mobility

Prep

Work Capacity

Competition and Performance:

Every 5 Mins, for 30 mins Complete: 15x Pull Up, 30x Push Up, 45xAir Squat.

Fitness:

Every 5 Mins, for 30 mins Complete: 15x Ring Row, 30x Push Up (scaled as needed), 45xAir Squat.

Coaches Notes:

This workout is all about knowing when to break sets of movements up. Do not go to failure otherwise you won’t make the time cap on the later rounds.