Friday 3rd Aug 2012 – WOD

1st August 2012


WOD 1

Mobility

With a 12 min cap in pairs complete:

  • 10 split jerks each
  • 100m Max effort each
  • 10 Pull ups each
  • 10 Deadlifts @ 20kg each
  • 10 Burpees each
  • Run 400m each




WOD 2

With a rolling clock a pairs WOD of:

in your first 10 mins:

  • Work to a 1RM split jerk each – The two weights are combined for your total

In your next 10 mins:


  • Box jump as many reps as possible @ 30 / 24″
  • 10 Deadlift as many reps as possible @ 70 / 50kg
In the final 5 mins:
  • Bar over burpees

Scoring: Every 2 kg on the clean and jerk is a point, every other rep is a point . On the box jump & deadlifts both movements can be worked at the same time and change overs as required




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