WOD: 20/09/2016

WARM UP:

@ 0:00

400m / 1k airdyne 

Stretch and warm up

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WOD:

@ 20:00

Option 1 (lifting)

Every 90secs for 15mins

[1 snatch high pull (from knees) + 1 hang power snatch + 1 snatch balance] x 2 @ 60%

Option 2 (strength)

Every 2mins for 10mins 

5 push press @ increasing weight 

. Do not go till failure 

. Remaining time do any of the core exercises 

AFTERWOD:

@ 40:00

20mins amrap

12 strict pull ups / 

24 toes 2 bar / v-ups

36 squats 

TRAVEL WOD:

5 rounds 

400m run

50 sit ups