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UncategorisedWOD

Thursday September 11th

By 10th September 2014No Comments

Static shaping: Hs hold on wall:4x:30 – scaling to pike position – focus on maintaining the hollow

Warm up:
Footwork drills
Barbell prep

Weightlifting
EMOM x 16
mins:0-8
cl pull(reset each rep)x2
Mins: 9-16
hang clean(must hold onto bar)x2

WOD
3rnds, against a 5min clock:
600m run
20pull ups(20ring rows)

Warm down:
2mins supercouch e/s
Shoulder pass throughs: 2x15reps

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