WOD 12th December 2016

11 Dec WOD 12th December 2016

Warm Up: 400m+Mobility

Assisted shoulder/pec stretch.

Strength:  Pull Up Programme

Work Capacity:

Competitor:

12 min AMRAP 4x Front Squat (80/55) 6x burpees box jump over 400m Run

Performance:

12 min AMRAP 4x Back Squat (60/42.5) 6x burpees box jump over 400m Run

Fitness:

12 min AMRAP 4x Back Squat (42.5/30) 6x burpees box jump over 400m Run