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UncategorisedWOD

Tuesday October 13th

By 11th October 2015No Comments

Warm up

5min Amrap

: 30sec plank 10 glute bridges, 10 jump squats,2walkouts

Burgner warm up: all from the floor- deadlift, shrug and extend, Hugh pull, catch, squat drops
Strength

Emom x 15mins:
min1 3 x clean high pulls,
min 3: hang squat clean x 2,
min 3: squat clean x 1
Focus on slow controlled pull to the knee, then speed through the middle after knee
WOD 

400m run
80 doubles
400m run
rest 2 mins
repeat
mod 2: 20 doubles
Record total time.  

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