WOD 30th November 2016

29 Nov WOD 30th November 2016

Warm Up: 400m + Mobility

3rds

15x Pass Overs
15 Sec HS Plank
10x FR High Elbows

Strength: Test 10 RM Push Press

Work Capacity

Competitor:

15 min AMRAP
40xDU
10x Cluster (50/35)
10x Burpees over Bar

Performance:

15 min AMRAP
40xDU
10x Power Clean (50/35)
10x Burpees over Bar

Fitness:

15 min AMRAP
80x SU
10x Power Clean (35/25)
10x Burpees over Bar

Mobility: 5 Mins Foam Rolling as needed.