WOD 18th September 2017

18 Sep WOD 18th September 2017

Coaches Warm Up

Strength: Accessory Work

3×10

Seated Plate Steering Wheel

Seated Plate Front Raise

Max Handstand Hold (Kick Up, Wall Walk or Piked on box)

Work Capacity:

L3

60x KB Swing (32/24), 50x Pull Ups, 40x Dips, 30x HSPU

L2

50x KB Swing (24/16), 40x Ring Row, 30x Dips (ring/box), 20x HSPU (Scaled as needed)

L1

50x KB Swing (russian), 40x Ring Row, 30x Box Dip, 20x Push Up (scale as needed)