WOD 6th December 2017

05 Dec WOD 6th December 2017

Warm Up:400m+Mobility

Test: Max set Pull Ups or progression (ring row or barbell pull ups)

Work Capacity

Competitors:

8 min time cap

21-15-9
Weighted Pistol Squats (12/8)
KB Snatches each arm (24/16)

Performance:

21-15-9
Pistol Squats (Full or foot behind ankle)
KB Swings (24/16)

Fitness:

21-15-9
Pistol Squats (Scaled as needed)
KB Swings (16/12)