Monday 29th September 2014 – WOD

WOD 1

Mobility

In 15 mins:

• Run 600m
• Est a 3RM front squat

WOD 2

A 13 min AMRAP of: 

• 3 Front squats @ 90 / 50kg @ (no racks)
• 5-4-3 MUs (ability based) / 10-8-6 Pull ups card scales
• 10 Burpees

* Use your athlete cards to work out your scales