WOD 11th October 2016

10 Oct WOD 11th October 2016

Posted at 17:41h in WOD by Duncan 0 Comments

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Warm Up: 400m + Mobility

2rds
10x Air Squat
10x Jump Squat
1 Length Box Broad Jump

Strength: 15 Min to establish a Max Height Box Jump

Work Capacity:

Competitor:

8min AMRAP

6 x Squat Snatches (60/40)

6 x Burpee Muscle Ups

Rest 5 mins and REPEAT

Performance:

8min AMRAP
10x Power Snatch (42.5/35)
10x Burpee

Rest 5 Mins

Repeat

Fitness:

8min AMRAP
10x Power Snatch (35/25)
10x Burpee

Rest 5 Mins

Repeat

Mobility:
Foam roll and stretch as needed 5 mins minimum