Friday 3rd January 2014 – WOD

5th January 2014

snatch

WOD 1

Mobility

 In 16 mins complete 2 rounds of:

  •  21 KB swings @ 24 /20kg
  • 21 Air squats
  • 21 Burpees
  • In remaining time:
  • Est a 3RM dead-lift

 

 

WOD 2

In 16 mins increment the ladder:

  • 1 Pwr Snatch @ 72.5 / 45kg + 1
  • 2 Box Jumps @ 24 / 20″ +2
  • 2 Ring dips +2

 

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