WOD 14th November 2017

13 Nov WOD 14th November 2017

Warm Up Focus: Thoracic+ Scap mob

Core activation

HSPU

SKILL: 3rds

3 Slow negatives (wall or box)

20 sec frog stand or head stand

STRENGTH 3rds

10 seated DB press

30 sec hollow

Work Capacity

Partner WOD
20 Min TimeCap
2RFT
50 Wall Ball
40 Burpee over bar
30 Power Snatch (45/35)
20 TTB