Friday 16th October 2015 – WOD

15th October 2015

Partner-Wod

WOD 1

MOTM: EMOM for 5 mins:

  • Mins 1-3-5 60% of max pull ups
  • Mins 2-4 30 secs of kip/butterfly practice

Coaches warm up

Squat Clean Tekkers

WOD 2

In pairs complete 3 rounds of:

  • 800m Run
  • 30 Squat Cleans / Front Squats @ 70 / 45kg
  • 30 Bar Over Burpees

*22 min time cap

*800m Run together, 50% each on squat cleans and burpees

 

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