Monday 5th January 2015 – WOD

4th January 2015

pairs wod Partner WOD…. “Come here you!”

WOD 1

Mobility

A 10 min AMRAP in pairs of:

  • 24 box jumps @ 24/20″
  • 12 Air squats
  • 12 Burpees

 * 1 for 1 with partner

 

 

 

 

 

WOD 2

 

In pairs complete 2 rounds for time of:

  • 600m Row
  • 50 Thrusters @ 30 / 20kg
  • 50 Kettle bell swings

* Row in any break down 50% each though

* 50 thrusters, 50% and partner must be in front rack to score 

* 50 KB swings 50% and partner must be in the push up position to score

* Rest when ever you need

* Cap of 16mins

 

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