WOD 4th October 2017

03 Oct WOD 4th October 2017

Coaches WarmUp

Strength: Round the World Plank, Plank to PU Hold, Tempo Back Ext, Prone Lat Pull Down (PVC and Band)

4rds: 30sec for plank each side (front/side/bridge/side) 10 reps of other movements

Work Capacity

L3

10 min time cap FT 60x Bar face burpees, 30x OHS (55/40), 10x MU

L2

10 min time cap FT 60x Bar face burpees, 30x OHS (40/25), 15x Pull Up

L1

10 min time cap FT 60x Bar face burpees, 30x Front Squat (40/25), 15x Pull Up/ Ring Row