WOD 17th November 2017

16 Nov WOD 17th November 2017

Warm Up+ Mobility Ankles Generic Sqt mob

Pistol
Skill Superset

Top of box pistol
3×8 each leg

Squat- leg out bottom of pistol 3×3 each leg
Strength Superset

Box Step Up (leading leg focus 30/24) 3×6 each leg

double KB FR lunge
3x 5 each leg

Work Capacity

Nancy
5rft
400m Run
15x OHS
(42.5/30)