Saturday 27 October 2012

WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins

CELL WOD
PRE-HAB
Behind the Neck Band Pull Aparts 3 x 20

BEGINNER WEIGHTLIFTING
High Hang Snatch
5 x 3

INTERMEDIATE WEIGHTLIFTING
High Hang Snatch + OHS 1+2 x 2 reps x 5 sets
Rest 90 secs

WOD
For Time:
60kg Clean and Jerk, 15 reps
Run, 800m
15′ Rope Climb, 5 ascents
Run, 800m
Burpees, 50 reps

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Halloween WOD – 9am tomorrow