WOD 4th November 2016

03 Nov WOD 4th November 2016

Warm Up 400m + Mobility

2rds

10x Passover, 5x ring scapula activation, 15 sec HS plank

Strength:

Push Press 2×5 up 2.5kg last week
3×8 Push Jerk @70-80%

Work Capacity

Competitor

16/14/12/10/8
Alt KB Snatches (24/16)
V- Ups

Performance

15-12-9-6-3 KB Swings (24/16), V-Up

Fitness

15-12-9-6-3 KB Swings (16/12), V-Up