Monday 20th November – WOD

19th November 2017

WOD 1

EMOM for 10 mins rotate through:
Row
ALT Plane Crash Stretch
Air Squats
Alt Sit up to Pike
Alt Groiner Stretch
*1 Min on each station rotate round each min

WOD 2

FITNESS TEST #7
‘CHEWBACCA’
1km Row/Ski/Run
50 Wall Balls @ 20/14
40 Box Jumps @ 24/20
30 Push Ups
40 KB Swings @ 24/16
50 MB Cleans @ 20/14
1km Row/Ski/Run
*25 Min Cap
*Set a pace and be smart braking up sets, short rests and go again

Additional Work 

60 Mins before Class:
5×1 OH Squat
5×3 Front Squat
5×5 Back squat
*Use the same weight for all 15 working sets, or attempt to increase in weight on every set. 

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