Wod 5th October 2016

04 Oct Wod 5th October 2016

Warm Up: 400m+Mobility

2rds

10x Banded Leg Raise
10x Banded GM
5x PVC SLDL
Hinge Patterning
HS Plank

Testing: Max Height Jump

15mins to establish 10RM DL

Work Capacity

Competition/Performance:

8 mins, 10x KB swings every 30 seconds
(24/16)

Fitness:

8 mins, 10x KB swings every 30 seconds
(16/12)

Mobility:

Seated Hamstring LAX release, Glute Foam Roll 60 secs each side