W.O.D

MONDAY, AUGUST 28

Skill - Pull ups.
If youhave pull ups do 'Death by Pull Up (or highest level of pull including RMU's or BMU's) for 15 minutes.

WOD - 3RFT of:
400M run / 21 back squats
400M run / 15 front squats
400M run / 9 OHS
* athlete's choice on load but the same load must be used for all 3 movements.

<3 months - 3RFT of:
400M run / 15 back squats (65/35 or less)
400M run / 12 front squats
400M run / 9 OHS

Core - 3 sets of:
20-30 sec hollow rock hold
20-30 sec superman hold

Contact