WOD 21st November 2017

20 Nov WOD 21st November 2017

Warm Up+ Mobility

Ankles Generic Sqt mob

Pistol
Skill

Superset Top of box pistol
3×8 each leg

Squat- leg out bottom of pistol 3×3 each leg
Strength Superset

Box Step Up (leading leg focus 30/24) 3×6 each leg

double KB FR lunge
3x 5 each leg

Work Capacity

12 Min AMRAP

20 synchro air squats

15 synchro Burpee

10 synchro TTB/ knee raise