Today's WOD #CROSSFITYO4

Warm up and mobilise - Snatch - Technique + build to heavy single. - Wod - for time: 50 calories 50 kb swings 24/16kg 50 dB snatch 22.5/15kg 50 sit ups 50 wallballs 9/7kg Break down as you choose. - Remember, now is the time to get your YO4 Swag! T-shirts and hoodies all £5 off! Hit us up at the gym or via Facebook!

Warm up and mobilise - Trick - 10 minute emom - death by squats: Min 1 = 1 front squat Min 2 = 2 front squats Etc... Weight = m 60kg f 40kg - Wod - 13 minute amrap: 66 double lashes / 132 single lashes 6 devils press 22.5/15kg 6 zombie walks 6 pumpkin toss - Treat - Special discount & New Swag £5 off all t-shirts, tri-blend and hoodies! See comments for more details, get yourself ready to represent at Rainhill!

Warm up and mobilise - Open workout 18.1 20 minute amrap: 8 toes to bar 10 single arm dB cleans and jerk 22.5/15kg 14 calories - Core finisher

Warm up and mobilise - Deadlift 3 rep max > 3 x 3 @ 90% - Rainhill wod 4 - for time: 600m run 30 cleans 50/30kg 400m run 20 chest to bar pull ups 200m run

Warm up and mobilise - 5 minute emom: 5 overhead squats - Rest - 5 minute emom: 3 backsquats - Wod - max output - 2 rounds: 1 minute: snatch 30 seconds rest 1 minute: double unders 30 seconds rest 1 minute: bar muscle up 30 seconds rest 1 minute: calories 30 seconds rest

Warm up and mobilise - 2 push press + 2 push jerk - built to heavy. Superset 5 rounds 8 dB floor press - Wod - 6 rounds for time: 5 hang clean & push press/jerk 50/35kg 10 deadlift 50/35 15 wall balls 9/7kg

Warm Up and Mobilise WOD 1 - In Pairs (16 minute Time Cap) 40 Double Dumbbell Clean (22.5/15kg) 80 Double Dumbbell Deadlift 120 Single Arm Overhead Lunges 80 Double Dumbbell Deadlift 40 Double Dumbbell Clean REST WOD 2 - In Pairs (16 minute Time Cap) 100/80 Calories 100 Box Jump Overs (24/20") 200 Double Unders/Singles IN REMAINING TIME: 150m Run Relays

Warm up & mobilise - 4 Rounds for Quality Not Time: 4 Rope Climbs 6 Pull Ups 8 Single Leg Deadlifts 50m Farmers Carry - WOD - 'Cindy' (half of it...) - 10 Minute AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats

Warm Up and Mobilise STRENGTH Front Squat 5x5 - Two second pause at the bottom then Build to heavy double (no pause) WOD 21-15-9 for time Thrusters (42.5/30kg) Toes to Bar

Warm up & mobilise - Clean & Jerk Heavy Triple - WOD - In Pairs - 8 Rounds for Time: 30/24 calories 20 Burpee Box Jump Overs 24/20'' 10 Dball Over Shoulder