WOD 9th May 2016

08 May WOD 9th May 2016

Warm Up: 400m Run + Mobility

A – Strict Pull Up Test followed by start of Dip Programme

B – Accessory Work- 3 x 8 Good Mornings / 3 x 8 Bent Over Rows / 3 x 8 Rear Delt Flys

COMPETITORS

12 Min Time Cap

12 – 9 – 6

Muscle Ups

Clean + Jerk (60/40)

PERFORMANCE

12 Min AMRAP

“Cindy” – 5 x Pull Ups / 10 x Push Ups / 15 x A.S

FITNESS

12 Min AMRAP

“Cindy” – scale as needed for skill and strength development