Wednesday 3rd February 2016
Warm-up: 400mtr Run
GS: 5 rounds Tabata: Hollow-rocks > Extension-hold. Then: 4min Prone-hold variations as follows:
1min standard Prone > 30sec each: L-arm lifted > R-arm lifted L&R > L-leg lifted > R-leg lifted > 'Superman' each side
Test: 400mtr Run for time
S&C: Power-Snatch: 4 x 8 touch & go reps. Moderate weight. Focus: recycling of BB
WOD: open "13.2" (re: 29.12.15)
12min AMRAP: 150 Wall-Ball > 90 DUs > 30 Ring Muscle-Ups
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