WOD 11th July 2016

11 Jul WOD 11th July 2016

Warm Up: 400m + Mobility

A- 3rft 8x Lunges, 6x Burpees 4x Push Ups

Strength- Bench Press 8×3

Work Capacity:

COMPETITION

12 mins Time cap

100 x Burpees to 6in target

In remaining Time Max Complex

1 x Snatch 1 x Hang Snatch

Two Scores Time for burpees and Max Complex

PERFORMANCE

15 Min AMRAP
15xPush Ups
15x Walking Lunge
15x Sit Up
15x Walking Lunge

FITNESS

15 Min AMRAP
15xPush Ups (scaled as needed)
15x Walking Lunge
15x Sit Up
15x Walking Lunge