WOD 16th November 2016

15 Nov WOD 16th November 2016

Warm Up: 400m + Mobility

2rds

10x banded leg raise each leg, 5x banded GM, 5x SLDL.

Strength:

3×3 Deadlift @+5kg last week
3×5 Clean Pull @80%1 RM

Work Capacity

Competitor:

12 min AMRAP

5 x Squat Cleans (90/60)
7 x Strict HSPU
9 x KB Swings (32/24)

Performance:

AMRAP 12 Mins

6x GTOH (70/50), 9x HSPU, 12x Ring Dips

Fitness:

AMRAP 12 Mins

6x GTOH (55/40), 9x Box/ leaning HSPU, 12x Bar/Box Dips