Monday 16th October – WOD

16th October 2017


3 Rounds
10 Scap Pull Ups
10 Kip Swings
10 Push Ups


 In 20 mins complete:
7×1 Hang Squat Snatch + Snatch Balance + Overhead Squat

*Seven attempts to establish the heaviest weight of the complex. Build up in weight each set


In 16 mins complete:
4 Min EMOM
4 Strict Pull Ups C=5  SCA=RING ROWS
4 Strict Ring Dips C=5 SCA=BOX DIPS

4 Min EMOM of:
4 Bar Muscle Ups C=6 SCA= 6 C2B OR HIPS TO BAR

4 Min EMOM of:
5 Wall Climbs C=7 SCA= 3 WALL CLIMBS

4 Min EMOM of:
6 TTB C=8
6 Ring Push Ups C=8 SCA= PUSH UPS
*Scale to achieve unbroken movements, Scale number before movements

Additional Work 

20 Mins after Class:
4 Rounds of
400m Run
Rest 3 Mins
*Aim to maintain fastest time across all 4 rounds, slowest time is your score

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