Today's WOD #CROSSFITYO4

Warm up and mobilise — Wod - in pairs - for time: 100 double unders / 200 singles 60 toes to bar 60 kb lunges 24/16kg 100 double unders /...

Warm up and mobilise — 20 rep max back squat — Wod - 15 minute amrap: 7 power cleans 60/45kg 8 bar over burpees 150m run

Warm up and mobilise — Spilt jerk - technique and build to heavy. Then push press 4 x 3 @ 75% of sj. — Wod - for time: 20 cals 20 pull...

Warm up and mobilise — 4 rounds for quality not time: 4 Turkish getups 4 box jumps (high as possible) 4 dumbbell Bulgarian split squats...

Warm up and mobilise — Front squat Build to heavy double > 3 x 2 @ 90% — Wod - YO4.1 - for time: 21-15-9 Dumbbell thrusters 22.5/15kg...

Warm up and mobilise — Wod - AMRAP: 12minutes 8 pull-ups 18 wall balls 9/7kg 400m run - 6 minutes rest - 12 minutes 8 single arm overhead...

Warm up and mobilise — Power clean double Technique + build to heavy — WOD - DT - 5 rounds for time: 12 deadlifts 9 hang cleans 6...

Warm up and mobilise — 12 minute emom: 1: 6 strict hspu/9 pikes 2: 12 ring/box dips 3: 6 dB bent over row each arm — Wod in pairs - for...

Warm up and mobilise — Backsquat 5 x 5 — Wod - 21-15-9: Wall balls 9/7kg kB swings 24/16kg Db snatch 22.5/15kg

Warm up and mobilise — Deadlift - build to heavy 5 — WOD - for time: 30/20 calories 30 kB swings 24/16 20 box jump overs 24/20” 30...