Wod 1st November 2016

31 Oct Wod 1st November 2016

Warm Up: 400m + Mobilty

2rds
10x Air Squat
10x Jump Squat
1 Length Box Bounding

4x Partner Banded Sprints

Work Capacity

Competition

6RFT
200m Run
3 x Complex of 1 x D.L / 2 x Hang Power Cleans / 3 x Push Jerk @ 60/40
6 x Bar facing burpees

Performance

5RFT
400m Run
12x Power cleans (60/42.5)
15x Front Squat

Fitness

5RFT
400m Run
12x Power cleans (42.5/35)
15x Front Squat