14 Jan WOD 15th January 2016
Warm Up: 400m Run + Mobility
A – 3rds 15 sec Goblet Squat Hold / 20 sec Hanging / 15 sec Handstand Hold
B – WOD Prep
C – FT
21 -15 -9
Thrusters (45/30)
Burpees Over Bar
400m run after each round
then…..
21-15-9
Front Squats (45/30)
C2B
400m Run after each round
OPEN PREP – 100 x A.S (least Sets)
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