Friday 13th February – WOD

12th October 2017

 

Tom Reid loved a bit of Sharky & George…

WUWOD

In pairs an 8 min AMRAP of:
6 T Spine Rotations (3 each side)
6 KB Sit Ups
6 KB Russian Twists 6 KB Windmills (3 each arm)
After AMRAP – Turkish get up tekkers for 5 mins

WOD 1

For the time:
1000m Row or 800m Run
30 Russian Twists with WB 20/14lbs
15 Turkish Get Ups 20 / 16 rx & 24 / 20 comp
*12 Min Cap

WOD 2

Every 2 Minutes for 10 Minutes (5 rounds)
13 Bar over Burpees

ADDITIONAL WORK

Muscle Snatch
1-1-1-1-1-1-1
*Build to the heaviest weight you can across the sets

 

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