Friday 28th December 2012 – WOD

1st December 2012


WOD 1

Mobility

For 15 mins: Every 30 secs complete one of the movements then move on through the triplet cycle on the turn of the 30 secs:

  • 2 KB clean & jerks @ 32 / 24kg
  • 5 Pull ups
  • 2 Back squat @ 110kg / 75kg (pause for 2 secs in pocket)
Split the class to start on different movements

WOD 2

4 rounds for time of:

  • 15 Deadlifts @ 70kg
  • 15 Deficit push ups (hands on 10kg plates chest to floor)
  • 15 Box Jumps @ 30 / 24″

*Time cap of 15 mins



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