Monday 21st November 2016 – WOD

5 min AMRAP:

• 10 Side Steps
• 10 Glute Bridge
• 10 Lunges
• 10 Banded Good Mornings

Movements Review

Additional Work

15 mins after the WOD, for quality

• 10 Legless Rope Climb
• 50 Hip Extensions @25/15

*to make rope climbs harder start from a seated position 

Fitness testing #6 Chewbacca:

• 1km Row/Run/Ski
• 50 Wallballs @Blk/Blu
• 40 Box Jumps @24/20
• 30 Ring Push Ups
• 40 Kettlebell Swings @24/16
• 50 MB Cleans @Blk/Blu
• 1km Row/Run/Ski

*25 mins 

*make a note of your score