WOD: Monday 20/11/2017
Four sets of:
Front Squat x 4-6 reps (3 Sec Descent)
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 mins
Then:
21-15-9 Reps for time of:
Box Jumps (24"/30")
Burpees
Wall Balls (9kg - 9ft/12kg - 10ft)
8 Min Cap
2 Mins Rest then…
15-12-9 Reps of:
Kettlebell Swings (20kg/28kg)
Deadlifts (60kg/90kg)
Once completed in remaining time complete as many Power Cleans as possible (60kg/90kg)
4 Min Cap
WOD completed at 14 Mins
WOD Adapted from the Fittest Mum Online Comp 2017-18
Post weights and times to comments.