Friday 20th October – WOD

19th October 2017

WUWOD

100m Run
5 Deadlifts + 5 Russian Swings
100m Backwards Run
10 High Knees + 10 Push Ups
10 Butt Kicks + 10 Pull Up Kips
100m Run + 10 Goblet Squats

WOD 1

In 15 mins build to
Heavy Hang Clean 5×5
*build weight through sets

WOD 2

For time complete:
3 Rounds of CINDY
5 Pull Ups
10 Push Ups
15 Air Squats
2 Rounds of NANCY
400m Run
15 O/H Squats @ 42.5/30
1 Round of EVA
800m Run
30 KB Swings @ 32/24
30 Pull Ups *25 min cap

ADDITIONAL WORK

REST

 

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