Friday 9th January 2015 – WOD

8th January 2015

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WOD 1

Mobility

In groups, for 9 mins EMOM:

  • 15 Down & Ups
  • 15 Kettle Bell Swings @ 24 / 20kg
  • 15 Wallballs

* Reduce by 5s to stay in the game

 

 

 

 

 

 

WOD 2

 

A 13 min AMRAP of:

  • 1 min Bar Hang (Check In)
  • 10 Plate Jump Burpees
  • 10 Front Rack Lunges @ 32 / 24kg KB
  • 21-15-9 Box Push Ups
  • 100m Run
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