Thursday 22nd December 2016 – WOD & Barbell

1 length of room zombie walk
1 length of room lunge walk
1 length heel kicks
1 legth knees high
1 length side steps and back
1 length knee to chest
1 length on toes
1 length on heels

in pairs 5x 100m each building speed

Additional Work

Rest

Barbell

Find your daily max in snatch, back squat, clean & jerk and front squat within a sixty minutes window.

*Note your scores you’ll need these next session

In 30 mins complete:

3 rounds of:
400m run – 200m jog
200m run – 200 jog
100m run – 200 jog
2 mins rest