23 Oct WOD 26th October 2016
Warm Up: 400m + Mobility
2rds
10xBanded Leg Raise
10x Banded GM
5x each leg PVC SLDL
10x hip Hinge Patterning
15 sec HS Plank
Strength:
DL 2×5 at same weight as last week
3×8 Clean Pull @70-80%
Work Capacity
Competition:
12,9,6
Clusters (50/35)
C2B Pull Up
Performance:
12/9/6
Thruster (42.5/30)
Pull Up
Fitness:
12/9/6
Thruster (35/25)
Ring Row
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