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Workout Of The Day-08/11/2017

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WOD:

Part 1:

‘Chipper’

Perform top to bottom, then bottom to top of;

30 Air Squats

15 Toes to Bar

15 SDLH (95/65)

16 SA KB OH Lunges (1.5/1pd)

3 Rope Climb

16 SA KB OH Lunges (1.5/1pd)

15 SDLH (95/65)

15 Toes to Bar

30 Air Squats

Part 2:

‘Superset’

Goblet Loaded RNT Lunge x 8

30 Sec Wall Facing Handstand Hold


STRENGTH:

Part 1:

Test 1RM Clean (from floor)

Part 2:

3 Rounds of heavy ‘Chief’

AMRAP 3

3 Power Cleans

6 Push ups

9 Air Squats

1 min REST