Today's WOD #CROSSFITYO4

Warm up and mobilise - Back squat heavy 5 x5 Superset: Seated dB press ahap - Wod - for time: 30/24 calories 20 box jumps 24/20” 15 power...

Warm up and mobilise - Wod - in pairs - for time: 10 x 150m run alternating > 20 rounds - round for round: 3 dball over shoulder 55/35...

Warm up and mobilise - 3 rep max overhead squat > 3 rep max power snatch - Wod - amrap - 2 rounds: 1 minute max effort kettlebell snatch...

Warm up and mobilise - 5 rounds for quality not time: 2 strict press (increasing weight) 6 dB floor press 10 alternate grip lunges - Wod...

Warm up and mobilise - Front squat 10 Rep Max > 3 x 5 @ 90 - Wod - in pairs - for time: 40/32 calories 40 wall balls 40 pull ups 30/24...

Warm up and mobilise - 5 x 5 Romanian deadlift > 5 x 5 deadlift - Wod - 5 rounds - for time: 9 hang snatch 50/35kg 9 push ups 9...

Warm up and mobilise - Wod - in pairs - 30 minute amrap: 60/50 calories 50 dumbbell snatch 22.5/15kg 40 box jump overs 24/20” 30 kb...

Warm up and mobilise - Clean technique work - Wod - open 18.2 - in a 12 minute window: 1-10 Dumbbell front squats 22.5/15kg Bar facing...

Warm up and mobilise - 12 minute emom: 1 - 4-8 strict pull ups 2 - 8-10 ring/box dips 3 - 4-8 kipping pull ups 4 - 15 strict leg raises -...

Warm up and mobilise - Back squat 1 Rep Max - Wod - Rainhill gone bad - 3 rounds AMRAP: 1 minute - wall balls 9/7kg 1 minute - kb swings...