WOD 14/12/15

Affiliate Cup 18/12!


Come be a part of the Pride!


**You can click on any of the hyperlinked movements below to see a video demonstration!**

Strength: Squats/Clean.
A) Back squat 5×5 weight from elements.
B) Front Squat establis 5RM
C) Hang clean establish 1RM
D) Clean establish 1RM.

Metcon: For time
Run 400m
30 Back squats
run 400m
20 Front squats
run 400 m
10 OHS

A) Goblet squats – 16/12 kg (ask coach for specific instructions)
B) 30/20 kg barbell.
C) 42.5/30 kg barbell
D) 60/40 kg barbell