YO4 WOD 23/7/18
Warm up and mobilise
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Wod 32 Minute rolling clock:
0-8 minutes:
400m run
Remaining time amrap:
12 front rack kettlebell lunges
9 single arm kettlebell push press 24/16kg
6 pull-ups
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8-16 minutes:
400m run
Remaining time amrap:
12 dB deadlifts 22.5/15kg
9 dB hang cleans
6 dB push press
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16 - 24 minutes:
Repeat 0 - 8 minutes
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24 - 32 minutes:
Repeat 8-16 minutes