WOD 13th March 2017

12 Mar WOD 13th March 2017

Warm Up: 1 Lap+ Mobility

3rds 10x Goblet squat, 10x hamstring roll outs, 10x Passover

Strength: Farmers Carries- 15 mins to build up to a heavy 4 length carry of the box unbroken. Use KB’s or carry handles.

Work Capacity:

100x Wall Ball for Time (20/14)

100x Wall Ball for Time (14/10)

80x Wall Ball for Time (14/10)

4th Quarter: 30 x HSPU/ Accumulate Free HS Work (90sec)

Accumulate 90sec L- Sit Hold

Partner Thoracic Spine Mobility