Wednesday WOD 23-9-15
September 22nd, 2015
WOD – Wednesday, 16/9/2015
WOD
[A] 5 Rounds for time of:
20 Wall ball shots, 10kg (6kg)
102kg (70kg) Deadlifts, 10 reps
Skill: 15 free or wall Handstands
Strength: 5 sets max effort dips
Warm Up: Dynamic WU + Barbell Complex. Warm Up to deadlift weight.
[COMPETITION TRAINING]
[B] Each for time:
Run: 10x 200 m
Rest 1 min between efforts.
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