Friday 1st December – WOD

30th November 2017



One Christmas Throwdown Olaf came to WOD

WUWOD

100m Run
1 Wall Handstand Hold
100m Run
3 Wall Climbs
100m Run
10 Squat Jumps
100m Run
10 Jumping Lunges
100m Run
10 Ring Rows/KB Row @ 16/12

WOD 1
In 20 Mins complete:
Back Squat
5×2
*Use heaviest weight possible on each set

WOD 2
For time complete:
400m Run
30 Strict HSPU/Kip/Box
40 Box Jumps @ 20′ everyone
400m Run
20 Strict HSPU
30 Box Jumps @ 20′ everyone
400m Run

*Scale the HSPU to a movement that allows you to hit sets of 5-7
*17 min cap.

 

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