Fri 25 Apr – Test 4

Posted: April 24, 2014 by ollyoz in Uncategorized

Warm Up

500m Row

Junkyard Dog


Mobility, hip back and shoulder

Test WOD 4 repeated in five weeks

a.  Work up to 1RM clean.  3 attempts at max lift.

b.  TABATA – Push Up, Sit Up, Squat

warm down and mobility post WOD.


Next week we are into the new programme, this requires you to work out your percentages with each strength element which everyone should be able to do.  If people have missed this week then you need to get them done as they come up in the programme or in your own time.






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