Wod 17th October 2016

16 Oct Wod 17th October 2016

Warm Up: 400m + Mobility

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

Strength:

4x Partner Banded Sprints- 60 secs rest between sprints

Work Capacity:

Competition:

5RFT

400m Run

12 x Thrusters (60/42.5)

6 x Bar Muscle Ups

Performance:

5RFT
400m Run
12x Power cleans (60/42.5)
15x Front Squat

Fitness:

5RFT
400m Run
12x Power cleans (42.5/35)
15x Front Squat