Friday 8th April 2016 – WOD

7th April 2016

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WOD 1

EMOM 4 mins:

  • Min1: 5 deep OH Squats
  • Min2: 5 OH Squats with 3 sec pause
  • Min3: 5 1.5  OH Squats
  • Min4: 5 SOTS Press

*aim is each week to either use a narrow grip or TINY bit heavier weight @20/15

In 10 MINS

  • 1RM Strict Press

 

WOD 2

For time complete 10 rounds: 

  • 10 strict press at 40% of 1RM
  • 10 kipping pull ups
  • 100m run

*18 min timecap

 

 

 

 

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