Wod 9th November 2016

08 Nov Wod 9th November 2016

Warm Up: 400m + Mobility

2rds

10x Pass Overs
5x Ring Scap Activation
15 sec HS Plank

Strength

3×3 Push Press @same wieght as last week
3×5 Push Jerk @80%

Work Capacity

Competitor

Buy In 400m Run

3rds
5 x Muscle Ups
10 x Front Squats (70/45)

Cash Out 400m Run

Performance

Buy In 400m Run

3rds
10x Bar Facing Burpee
15 x Front Squats (50/35)

Cash Out 400m Run

Fitness

Buy in 400m Run

3RFT 10x Bar Facing Burpee, 15x Front Squats (40/30)

Cash Out 400m Run