WOD for Thursday, Nov 30, 2017

Skill 30-11-2017

Oly Skill Work
-Pick 1 Movement and Spend 15 minutes working on it.
– Use the same movement as last week to refine technique
– Coaches are here to help! Ask us!

Conditioning 30-11-2017

5 RFT:
10 Goblet Squats (24/16kg)
10 Toes to Bar
10 Box Jumps w. step down (61/51cm)
10 Wallballs (20/14)

-15:00 Cap
– Goal is unbroken sets of each movement for all 5 rounds, so scale with that in mind.

Extra Credit 30-11-2017

Single Arm Farmer Carry: 4 x 100 Meters. Rest 90s.

  • 50m then swap hands each round.
  • Go heavy!

Open Gym

Make a note of your achievements in 'Open Gym'