Friday 10th November – WOD

9th November 2017

WUWOD

5 Min AMRAP of
10 Dislocates
10 PVC OH Squats
10 PVC Push Press
10 AB Mat Sit ups

WOD 1

In 20 Mins Complete:
Front Squat
5×3
*This should be heavy!
*Build weight and hold across the sets

WOD 2

For time complete:
50 Thrusters @ 35/20 C=42.5/30
200m KB Carry @ 24/16 C=32/24
2 Min Side Plank Hold
200m KB Carry @ 24/16 C=32/24
50 Thrusters @ 35/20 C=42.5/30
*15 Min Cap
*Scale the wall ball weight to break no more than twice
*Plank=1 min each side

ADDITIONAL WORK

REST

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