Friday 18th November 2016 – WOD

17th November 2016




8 min AMRAP of:

200m run

3 times around obstacle course of:

Running ladder
Box jump overs
Box Over and unders


Additional Work

PART 1: 30 Mins before class

5×3 Deadlift
*Build to a heavy 3 and hold across the 5 working sets

PART 2: 15 Mins after class:

Every 30secs for 10 mins:
2 false grip ring pull ups, 1 strict muscle up, 2 strict ring dips

*Aim to do this unbroken, scale to one rep on each if needed.

For Quality:
25 Hip Extensions
25 Back extentions
25 hip and back extensions

*Goal is go unbroken, break though if needed


3 rounds for time of:

400m run
21 abmat sit ups
400m run
rest 5 mins

*25 min cap







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