Sunday 2nd October 2016 – WOD

1st October 2016

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WOD 1

Coaches warm up game – Indian run/duck duck goose

Build to oh squat weight from just the bar

 

 

 

 

 

 

 

Additional Work

REST!

 

 

 

 

WOD 2

For time complete:

21-15-9
OH Squats @ 60/40 RX+ 70/45
ring dips/box dips

3 min rest

9~6~3
OH Squats @ 60/40 RX+ 70/45
Muscle ups RX+ muscle + dip
scale/c2b/pull ups

*15 min cap

 

 

 

 

 

 

 

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