WOD 9th November 2017

09 Nov WOD 9th November 2017

Warm Up

Focus: Lat Activation, hip flexors

TTB

Skill SuperSet:

Wall Spinal Flexion 3×3

Kipping Straight leg raise
3×10

Strength SuperSet:

Dragon Flag 3×3
10 sec lower

3x Max L/Knee raise hold

Work Capacity

21-15-9
Power Snatch (60/45)
Burpee over bar
(Heavy Stimulus)