Friday 4th November 2016 – WOD

In 8 mins complete:

• 400m run
• 10 leg swings f2b (each leg)
• 10 leg swings S2S (each leg)
• 10 ankle rotations
• 1 length high knees
• 1 length knee to chest
• 1 length ankle to chest
• 1 length lunges
• 1 length wood pecker

Additional Work

PART 1: 30 Mins before class complete:

Front squat 5×3

*Build to a heavy 3 across the sets

PART 2: 15 Mins after the wod
EMOM for 12 mins
10 burpees and 10 box jumps @ 24/20

*scale reps if needed to allow 15 secs rest per round

Fitness Testing #2

• Part 1:
  Build to a 1rm clean and jerk
  *20 mins2 min rest
• Part 2:
  1 mile run (1600m run)
  *10 min cap
  *score= weight/time