WOD 23rd November 2016

23 Nov WOD 23rd November 2016

Warm Up: 400m + Mobility

2rds
10x Air Squat
10x Jump Squat
1 Length Box Bounding

Tests: Max Height Jump, 3-cone drill

Work Capacity

Competitor:

5 min Ladder
1x Goblet Squat (32/24)
1x Plank Walkout
1x Shoulder Taps Each side
1x Push Ups
Increase each movement by 1 rep each rd (apart from plank walkout, that stays as 1)

Performance:

5 min Ladder
1x Goblet Squat (24/16)
1x Plank Walkout
1x Shoulder Taps Each side
1x Push Ups
Increase each movement by 1 rep each rd (apart from plank walkout, that stays as 1)

Fitness:

5 min Ladder
1x Goblet Squat (16/12)
1x Plank Walkout
1x Shoulder Taps Each side
1x Push Ups
Increase each movement by 1 rep each rd (apart from plank walkout, that stays as 1)