11 Oct WOD 12th October 2016
Warm Up: 400m + Mobility
2rds
10x 6 Point Rocks
10x Goblet Squat
15 sec HS Plank
Strength:
Back Squat 2×8@ 10 RM 3×10 Box Squat @80%
Competitors:
21 – 15 – 9
C2B
Thrusters (42.5/30)
Performance:
21-15-9
Pull Up
Push Up
Air Squat
Fitness:
21-15-9
Bar Pull Up/ Ring Row
Push Up (scale as needed)
Air Squat
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