WOD 2nd December 2016

01 Dec WOD 2nd December 2016

Warm Up: 400m + Mobility

10x Banded Leg Raise
10x Banded GM
10x PVC SLDL

Strength: 10RM Deadlift Retest

Work Capacity

Competitor:

21-15-9
Snatch
(50/35)
Handstand Push Ups

Performance:

21-15-9
Power Snatch
(42.5/30)
Push Ups

Fitness:

21-15-9
Power Snatch
(30/20)
Push Ups

Seated Hamstring LAX release, Glute Foam Roll 60 secs each side