Friday 10th November 2012 – WOD

1st November 2012


WOD 1

Mobility

With a time cap of 11 mins complete in any order and any break down:

    • Run 200m
    • Row 200m
    • Ski 200m
    • 50 Power cleans @ 30 / 20kg


WOD 2

A 9 min AMRAP of:


  • 6 Dead lift @ 110 / 70kg
  • 1 Rope climb


A 7 min AMRAP of:


  • 4 Power cleans @ 110 / 70kg
  • 8 Bar push ups

A 5 min AMRAP of:


  • 2 KB swings @ 32 / 24kg
  • 2 Turkish get ups @ 32 / 24kg

A strict 2 min rest between AMRAPs



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