WOD 21st October 2016

20 Oct WOD 21st October 2016

Posted at 22:19h in WOD by Duncan 0 Comments

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Warm Up: 400m + Mobility

2rds

10x 6 Point Rocks
10x Goblet Squat into 20 sec hold
15 sec HS Plank

Strength:

Partner Hip Flexor Activation

Back Squat 2×8 add 5kg
3×10 Box Squat @80%

Work Capacity

Competitor:

3RFT

25 x TTB

20 x Push Ups

15 x Squat Cleans (65/45)

Performance:

3RFT

25x Sit Up
20x Push Up
15x Squat Clean (50/35)

Fitness:

3RFT
25x Sit Up
20x Push Up (scaled as Needed)
15x Squat Clean (42.5/30)