Monday 30th October – WOD

29th October 2017

Happy Halloween Eve

WUWOD

Running Warm Up
10 Leg Swings – front to back each leg
10 Leg Swings – side to side each leg
10 Ankle Rotations each side
10 Alt Knee Pull to Chest
10 Alt Inner Ankle to Chest
10 Lunges

WOD 1

In 20 Mins Complete
5×1
Pause Front Squats
5×1
Hang Squat Cleans
*Build to heaviest weight you can across the sets
*10 mins per movements

WOD 2

LAST EMOM MONDAY!
E5MOM FOR 20 MINS
0-5 Mins 50/40 Kcal AB/ROW/SKI
5-10 Mins 30 Clusters @ 60/40 C=70/45
10-15 Mins 800m Run
15-20 Mins 25 Squat Cleans @ 60/40 C=70/45
*Score= weight they completed the wod at

Additional Work 

REST!

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