Friday 17th July 2015 – wod

17th July 2015

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WOD 1

Hip / Adductor Mobs 

EMOM FOR 5 mins 5 x  OH Squat with 1 secs pause

In pairs an 8 min AMRAP of:

  • Max hold in OH Squat @ 40 / 30kg (max 30 secs)
  • 200m Run

* When 1 of the pair drops the bar, both run 

 

WOD 2

In pairs in 20 mins complete:

  • 4 mins of wall balls
  • 3 mins of air squats
  • 2 mins of pull ups
  • 1 min of burpees
  • 1 min of burpees
  • 2 mins of pull ups
  • 3 mins of air squats
  • 4 mins of wall balls

* Alternate work with partner for max reps score

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