WOD 31st October 2016

30 Oct WOD 31st October 2016

Warm Up 400m + Mobility

10x Banded Leg Raise (5x each leg)
10x Banded GM
5x PVC SLDL each leg

Strength

DL 2x 5, 5kg increase from last week
3×8 Clean Pull @70-80%

Work Capacity

Competitor

6min AMRAP

3 X Bar MU
6 X Power Snatches (45/30)
9 X OHS

Performance

6min AMRAP

6x Ring Dip

6x power snatch (45/35)

6x OHS

Fitness

6min AMRAP

6x Banded Ring Dip/box dip

6x power snatch (35/25)

6x OHS