Tuesday WOD 31/10/17

General Warm Up
15 Ab mat sit ups
10 Down dog into seal
10 Squat to stands
15 Ab mat sit ups
10 Rollovers into frog
10 Kettlebell squat & holds

Specific Warm Up
5 PVC down & finish
5 PVC high & outside
5 PVC muscle clean
5 PVC hang squat cleans
5 PVC first pulls to launch
5 Squat cleans (empty bar)
4 Squat cleans (light load)
3 Squat cleans (heavier load)
2 Squat cleans (heavier load)
2 Squat cleans (workout load)

5 Half range GHD sit ups
5 Tempo GHD sit ups with hands on chest (404)
5 Tempo GHD sit ups throwing hands on ascent (401)
10 Normal speed GHD sit ups

Met Con
Complete as many rounds as possible in 10 minutes of:
20 GHD sit ups
5 Squat cleans 92.5/65kg