Friday 24th August 2012 – WOD

1st August 2012



WOD 1

Mobility

Complete the following:

  • Run 400m
  • 20 Air squats
  • 20 Pull ups
  • 20 Push ups




WOD 2

The “FILTHY FIFTIES”

For time:

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 16 kg
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 20kg
  • 50 Back extensions
  • 50 Wall ball shots
  • 50 Burpees
  • 50 Double unders
Time cap of 32 mins




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