Friday 12th December 2014 – WOD

11th December 2014

leg dayShould be a few of these over the weekend after this!

WOD 1

Mobility

In 15 mins complete 5 Rnds of:

  • 20 Pull ups
  • 20 Push ups
  • In the remaining time est:
  • 3 RM Squat clean

 

 

 

 

 

 

WOD 2

“Sit on Santas Lap”

A 16 min pairs AMRAP of:

  • 100 Box Jumps 24/20″ (CHECK IN)
  • In remaining time AMRAP:
  • Run 200m
  • Max front squats @ 3RM squat clean weight

* Box Jumps are 1 each

* On completion of jumps, 1 of the pair runs

* The other begins max reps front squats until the run is completed 

* Change over once the runner is at the barbell

* Score number of combined FS x Weight 

* No racks (of course)

Go top