WOD 29th March 2017

29 Mar WOD 29th March 2017

Coaches WarmUp

Strength: 20 Rep Squat
10RM-20%

Work Capacity:

L3
Chipper
20 Min Time Cap
1 Lap Plate Carry (20/15)
100x Plate Lunge
80x Sit Up
60x Box Jump (24/20)
40x HSPU
20x TTB
10x MU

L2
Chipper
20 Min Time Cap
1 Lap Plate Carry (15/10)
100x Plate Lunge
80x Sit Up
60x Box Jump
40x HSPU 3 Mat
20x K2E
10x MU Turnover

L1
Chipper
20 Min Time Cap
1 Lap Plate Carry (10/5)
100x Plate Lunge
80x Sit Up
60x Box Jump (20/16)
40x Box HSPU
20x Stright Leg Raise
10x Flat Ring Row

Mobility 3 Min each leg seat LAX leg extension
2 Min each side Lat LAX
Deep belly breath through all mobility