WOD 14th November 2016

13 Nov WOD 14th November 2016

Warm Up: 400m+ Mobility

2rds

20x 6 point rock, 10x goblet squat-20 sec hold, 15 sec hard style plank.

Strength: 3×3 Squat @+5kg last week
3×5 box squat @80%

Work Capacity

Competitor:

‘Grace’ 30x Clean and Jerk (60/42.5)

Performance:

‘Grace’ 30x Clean and Jerk (42.5/35)

Fitness:

‘Grace’ 30x Clean and Jerk (35/25)