Friday 15th April 2016 – WOD

14th April 2016

box-jump-fall

WOD 1

EMOM 4 mins:

  • Min1: 5 deep OH Squats
  • Min2: 5 OH Squats with 3 sec pause
  • Min3: 5 1.5  OH Squats
  • Min4: 5 SOTS Press

*aim is each week to either use a narrow grip or TINY bit heavier weight @20/15

For time:

  • 1 mile run (1600m)
  • every 400m 10 pull ups

*10 min timecap

 

WOD 2

For time complete 4 rounds: 

  • 27 box jumps @24/20
  • 20 burpees
  • 11 power cleans @60/40

*16 min timecap

 

 

 

 

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