YO4 WOD 23/7/18

Warm up and mobilise

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 

8-16 minutes:

400m run

Remaining time amrap:

12 dB deadlifts 22.5/15kg

9 dB hang cleans

6 dB push press

16 - 24 minutes: 

Repeat 0 - 8 minutes

-

24 - 32 minutes:

Repeat 8-16 minutes


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