WOD 17th February 2017

16 Feb WOD 17th February 2017

Warm up: 1000m row + Mobility

3 rds 10 Air Squat, 10 Push Up, 10x KB Swing

Banded Stretching

Work Capacity

Competitor:

20 Min AMRAP

50x Box Jump Over (24/20)

40x KB Swing (32/24)

30x Goblet Squat

20x HSPU

Performance:

20 Min AMRAP

50x Box Jump Over (24/20)

40x KB Swing (24/16)

30x Goblet Squat

20x HSPU (3 Mat)

Fitness:

20 Min AMRAP

50x Box Jump Over (24/20)

40x KB Swing (16/12)

30x Goblet Squat

20x Box HSPU/ 1 min HS Hold