Today's WOD #CROSSFITYO4

Warm up and mobilise - 4 rounds quality not time: 6 single leg Romanian deadlifts 6 clean pull 12 leg raises - Wod - in pairs - 22 Minute...

Warm up and mobilise - Overhead squat heavy 3 Then 5 x 3 @ 75% - Wod - for time: 2 rounds: 10 Snatch 50/35kg 12 burpees The 2 rounds: 10...

Warm up and mobilise - 12 minute EMOM: Min 1 - push press x 3 Min 2 - ring/box dips x 6/10 - Wod - for time: 50 push press 50/35kg 50 dB...

Warm up and mobilise - Front squat 3 rep max Then 3 x 3 @ 90% - Wod 15 Minute amrap: 10 hspu/Hand release push ups 10 toes’2’bar 10 cals...

Warm up and mobilise - Repeat 27/2/18 - Strength - Strict Press - 5 x 3 increasing weight. Pairs WOD - for time: 100 kcal bike/row 100...

Warm up and mobilise - Repeat 27/2/18 - Strength - Strict Press - 5 x 3 increasing weight. Pairs WOD - for time: 100 kcal bike/row 100...

Warm Up & Mobilise RAINHILL QUALIFIERS STRENGTH Deadlift - 3RM WOD 6 Min AMRAP Thrusters Bar Over Burpees 3, 3, 6, 6, 9, 9...

Warm up and mobilise - Gymnastics EMOM 16 minutes: 1 - 6 hspu or 10 pikes 2 - 6-10 pull ups 3 - 6 dB bent over row (each arm) 4 - L sit...

Warm up and mobilise - Back Squat Build to heavy 5 2 x 10 & 75% - Wod - 3 rounds for time: 10 dumbbell clean and jerk 22.5/15kg 20...

Warm up and mobilise - Build to heavy; Snatch + overhead squat - Wod - in pairs - 3 rounds for time: 30 snatch 50/35kg 30 kB swings...