WOD 2nd November

01 Nov WOD 2nd November

Warm Up: 400m + mobility

2rds

15x 6 Point Rocks
10x Goblet Squat
15 sec HS Plank

strength:

Bk Squat 2×5 at 5kg higher than last week
3×8 Box Squat @70-80%

Work Capacity

Competitor/Performance

‘JT’

21-15-9

HSPU (performance can scale with ab-mats as needed)

Ring Dips

Push Up

Fitness

21-15-9

Box HSPU

Bar/box dip

Push up scaled as needed