Friday 17th November – WOD

16th November 2017

WOD 1

8 Min AMRAP of:
10 Floor Bridges
10 Sit Up to Pike
10 Sit Up to Pancake
10 Wall Squats
10 Goblet Squats @ 16/8
10 Single Arm Overhead Squats 5 each side
10 Crab Hip Bridge

WOD 2

Gymnastic and Weightlifting strength test
In 30 Mins Complete:
1RM Backsquat
Max Unbroken Push ups
*Perform max push ups inbetween Backsquat sets
*Warm up and then aim to hit sets every 3-5 mins

ADDITIONAL WORK

60 Mins before Class:
7×1
3 Position Snatch
Seven attempts to establish the heaviest weight of the following complex:
Hang snatch, BTK Snatch, Snatch (from floor).
*All are full snatches and must be caught below parallel.

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