Tuesday 1st December - WOD Results

Fitness
A) 4 sets:
Overhead Squat x 4-6 reps @ 21X1.  Rest 30 secs
DB/KB Press x 6-8 reps @ 2011. Rest 30 secs
RDL x 4-6 reps @ 3011. Rest 30 secs
Hollow Body Hold x 40-60 secs 
Or
Deadbugs x 20 (alt.) @ 1010. Rest 30 secs
B) “Helen“
3 rounds for time:
400m Run
21 American Swings
12 Pull Ups (scale to Banded Pull Ups)
Compare: 15/07/15, 03/02/15, 21/08/14,    

Performance
A) Every 3 minutes for 18 minutes (6 sets):
Snatch Pull + Hang Snatch + Snatch 
B) “Helen“
3 rounds for time:
400m Run
21 American Swings (24/16kg)
12 Pull Ups
Compare: 15/07/15, 03/02/15, 21/08/14,