15 May WOD 16th May 2016
Warm Up: 400m Run + Mobility
A – Tricep + Pec Smash + Dip Programme
B – Strict Press 3 @ 80%, 3 @ 85%, 3+ @ 90%
COMPETITORS
3RFT
400M run
15 x KB Swings (24/16)
15 x Push Ups
15 x TTB
Goal 10-12mins
PERFORMANCE
4RFT
4 X Strict Pull Ups
8 x HSPU
12 x Box Jumps (24/20)
FITNESS
4RFT
8 x Ring Rows
25 sec HS Hold
12 x Box Jumps
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