Wednesday 18th December 2013 – WOD

17th December 2013

deload Day 3

WOD 1

Mobility

 

 2 lots of 5 min blocks with a 1 min rest between movements :

  •  5 x 15 Reps of Push press
  • 5 x 10 Reps of Front squats
  • All sets must be unbroken, choose weight to suit

 

 

WOD 2

For the time:

  • 30 Box Jumps burpee @ 24 / 20″ (check in)
  • 3 Rounds of: 
  • 12 Air squats
  • 24 Double unders (unbroken or start again)
  • 30 Deadlifts @ 60 / 40kg (check out)

* 9 min cap

Go top