WOD 7th April 2017

06 Apr WOD 7th April 2017

Warm Up: Coaches Warm Up

Squat Skill

1. 3×15 Box Step Up Each Leg

2. 3x 10 Each Way Banded Side Step

3. 3x 10 each way Cossack Squat

Strength

20 Rep Squat
5RM- 20%

Work Capacity

L3

For Time
SPRINT!!!!
15x Burpee Box Jump Over
15x Power Snatch (60/42.5)
25 Cal Row

L2

For Time
SPRINT!!!!
15x Burpee Box Jump Over
15x Power Snatch (45/35)
25 Cal Row

L1

For Time
SPRINT!!!!
15x Burpee Box Jump Over
15x Power Snatch (35/25)
25 Cal Row

Mobility

Lax Soles of Feet
Seated Hamstring LAX
2 Mins each side