Friday 9th December 2016 – WOD

8th December 2016

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WU WOD

Before the class, in open gym

In 5 mins:

1-15 of

double unders/single under
Glute bridge

 

 

WOD 1

 

In 25 mins in pairs:

7 x 1 Back squat

*Build to heavy single NOT MAX and complete 7 singles at that weight

 

 

Additional Work

 

For time:

100 GHD sit ups

 

 

 

 

WOD 2

For time complete:

100m kb carry @ 16/12 RX+20/12
20 kb Deadlifts
2 rope climbs
200m kb carry @ 16/12 RX+20/12
30 kb deadlifts
4 rope climbs
400m kb carry @ 16/12 RX+20/12
40 kb deadlifts
6 rope climbs

*15 min cap
 

 

 

 

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