Bank Holiday Monday 28th August – WOD

28th August 2017

WUWOD
2 Rounds of:

10-20 second Bar Hang
10 Pull up Kips
10 KB Press – Right
10 KB Press – Left
200m Row

WOD 1

In 15 Minutes complete:

7×3 Strict Press

*Increase weight throughout

WOD 2

For Time Complete:

100m KB O/H Carry
10 KB Swings @24/20
100m Row/Ski/Run
200m KB O/H Carry
20 KB Swings
200m Row/Ski/Run
300m KB O/H Carry
30 KB Swings
300m Row/Ski/Run
400m KB O/H Carry
40 KB Swings
400m Row/Ski/Run

*25 Minute Cap
*Pick a weight you can hit 20 reps 

Additional Work 

20 Mins after Class
8 Rounds for time of:
200m Sprint
– 2 Minute Rest –
*goal is to finish each round in under a minute. 

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