WOD 20th January 2016

19 Jan WOD 20th January 2016

Warm Up: 400m Run + Mobility

A – 3rds 7 x A.S / 7 x Passovers / 7 x Burpees

B – Back Squat – build to 75% 1rm then 3 x 5 @ 75%

C – WEAKNESS WEDNESDAY

16min EMOM

ODD – Skill Weakness (3 – 5 reps)

EVEN – Metcon Weakness (40sec)

OPEN PREP – 2rds 30 x Sit Ups / 30 x Back Ext / 30 x Russian Twists