Wod 8th November 2016

08 Nov Wod 8th November 2016

Warm Up 400m + Mobility

10x Banded Leg Raise
5x Banded GM
5x PVC SLDL each side

Strength

3×3 Deadlift @same wieght as last week
3×5 clean pull @80%1 RM

Work Capacity

Competition
30 – 20 – 10
Unbroken Wallballs
Medball Sit Ups
Medball Cleans

Performance

21-15-9 Wall Ball 20/14, Sit Up, Medball Clean

Fitness

21-15-9 Wall Ball 14/10, Sit Up, Medball Clean