Friday 4th Jan 2013 – WOD

1st January 2013

WOD 1

Mobility

  • Row 500m (check in)
  • Ski 300m (check in)

For 12 mins every 30 secs on the 30 secs:

  • 1 squat clean – 1 push jerk – 1 split jerk @ Build up to 60 / 40kg speed on the bar has to be sustained

WOD 2

For the time:

  • 10 Bear complex @ 80 / 55kg (Check in)

4 rounds of:

  • 20 Double unders
  • 10 pull ups

  • 10 Bear complex @ 80 / 55kg (Check out)

*Time cap of 16 mins



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