WOD 18th November 2016

17 Nov WOD 18th November 2016

Warm Up: 400m+ Mobility

“2rds
10x wall ball
10x jump squat
2x length of box braod jump”

WOD Prep

Work Capacity

Competitor:

20min Increasing ladder 1 rep every round @ (60/40)

1 x Deadlifts
1 x Hang Power Cleans
1 x STOH
1 x Lunges
2 x Deadlifts
2 x Hang Power Cleans
2 x STOH
2 x Lunges
3 x Deadlifts
3 x Hang Power Cleans
3 x STOH
3 x Lunges….

Performance:

20 Min Ladder Increasing by 2 reps each every round Deadlift Hang Power Clean (60/42.5) Front Rack Lunge

Fitness:

20 Min Ladder Increasing by 2 reps each every round Deadlift Hang Power Clean (40/25) Front Rack Lunge