WOD 15th November 2016

14 Nov WOD 15th November 2016

Warm Up 400m + Mobility

2rds

15x Passover, 5x Ring scrap engagements, 15 sec HS Plank

Strength:

3×3 Push Press @ +5kg last week 3×5 Push Jerk @80% of push press

Work Capacity

Competitor:

8 min AMRAP

40 x D.U
4 x Burpees
40 x D.U
8 x Burpees
40 x D.U
10 x Burpees…….

All D.U must be done unbroken

Performance:

8min AMRAP

10xDU, 4xburpee 20xDU 8x Burpee, 30xDU 12xBurpee…….

Fitness:

8min AMRAP 20xSU, 4xburpee 40xSU 8x Burpee, 60xSU 12xBurpee…….