Friday 23rd October 2015 – WOD

22nd October 2015

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WOD 1

MOTM: EMOM for 5 mins:

  • Mins 1 – 2 – 4 – 5 60% max effort pull ups
  • Min 3 30 secs kip / butterfly practise

In pairs complete:

  • 800m Run/Row/Ski
  • 40 Hang Cleans @ 40 / 30kg
  • 30 Toes To Bar

*8 min time cap

WOD 2

In pairs complete 30 rounds of:

  • 5 Wallballs
  • 3 Deadlifts @ 80 / 50kg
  • 1 Clean @ 80 / 50kg

*15 min time cap

*break down between you and your partner however you like 

 

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