WOD 7th November 2016

06 Nov WOD 7th November 2016

Warm Up: 400m + Mobility

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

Strength:

Work to a heavy single: 1x Clean Pull 1xPower Clean, 1xHang Power Clean

Work Capacity

Competitor and Performance:

Liftoff WOD

15 Min AMRAP

25 Pull Up, 50 Cal Row, 100x OHS (20/15), 50x Box Jump, 25xPull Up

Fitness:

Liftoff WOD

15 Min AMRAP

25 Pull Up/Ring Row, 50 Cal Row/Assault Bike, 100x OHS (20/15), 50x Box Jump/Step Up, 25xPull Up/Ring Row