WOD 12th April 2017

12 Apr WOD 12th April 2017

Posted at 05:37h in WOD by Red Morley Hewitt 0 Comments

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Coaches Warm up

Metcon

1. DU 4×40 unbroken
2. Interval AB 30/30 x8
3.5rds 10x Box Jump Over 60 sec rest

Strength:

Deadlift
5,3,2 +5/2.5kg

Work Capacity

L3
Buy In
1 Lap Run
1-10 GTOH (60/40)
10-1 Back Squat
Cash Out
1 Lap Run

L2
Buy In
1 Lap Run
1-10 GTOH (45/30)
10-1 Back Squat
Cash Out
1 Lap Run

L1
Buy In
1 Lap Run
1-10 GTOH (35/25)
10-1 Back Squat
Cash Out
1 Lap Run

Mobility 3 Min each leg seat LAX leg extension
2 Min each side Lat LAX
Deep belly breath through all mobility