Wednesday 9th November 2016 – WOD

Coaches Warm Up Game 

In pairs 8 min amrap of:

• 100m run together
• 10 ring rows each
• 100m run together
• 10 air squats each
• 100m run together
• 10 push ups each

  *you go I go
  *increment the speed every run

Additional Work

Rest

For time:

• 50 Deadlifts @ 40/25
• 20 Chest to bars/ pull ups/ring rows
• 50 Hang power cleans/ hang SDLHP @ @ 40/25
• 30 Deadlifts
• 10 Chest to bar / pull ups / ring rows
• 30 hang power cleans/ hang sdlhp
• 10 Deadlifts
• 5 chest to bars/ pull ups / ring rows
• 10 hang power cleans/ hang sdlhp

  *17 min cap