YO4 WOD 13/9/18

Warm up and mobilise 

Wod - rolling clock:

0-10 minutes - 3 rounds for time:

16 Air squats

12 dumbbell snatch 22.5/15kg

8 box jump overs 24/20”

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10-20 minutes - for time:

50 double unders / 100 singles 

20 sit-ups

50 double unders / 100 singles

20 sit-ups 

50 double unders / 100 singles 

-

20-30 minutes - 3 rounds for time:

16 single arm dB clean and jerk 22.5/15kg

12 overhead lunges

8 box jump overs 

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30 - 40 minutes - for time:

400m run

20 double kb deadlifts 24/16kg

40 kb swings

20 double kb deadlifts 

400m run 

-

There will be a 10 minute window for each workout - the quicker you finish each workout the more rest you will get!


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