Friday 8th November 2013 – WOD

8th November 2013

dip The “Dip”

WOD 1

Mobility

In 12 mins complete rounds of:

  • 1 WOD 2 Bar complex @ 40 / 30kg
  • Run / Row / Ski 200m
  • 5 HSPU / Push up (use elbows in tekker)

WOD 2

A 24 min AMRAP of: 

  • 1 Squat Clean @ 80 / 40kg
  • 1 Push Press
  • 1 Back Squat
  • 1 Behind Neck Push press
  • 7 Muscle ups / 14 Pull ups
  • 20 Double unders

Work through the WOD at 75 / 85% intensity, work on your form in the squats, presses and pull movements

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