Monday 14th September 2015 – WOD

13th September 2015

The Amazing Lu Xiaojun

WOD 1

EMOM for 5 mins:

  • Jerk dips with 3 secs pause

For the time:

  • 30 Air Squats
  • 30 Down ups
  • 30 Kips
  • 200m Run

* 5 mins cap

 

WOD 2

Napalm Birthday bash WOD 3 – A chipper in pairs of:

  • 200 Double unders / 500 singles
  • 150 Wall Balls
  • 100 Deadlifts @ 100 / 65kg
  • 50 C2B / Pull ups

* 20 Min cap

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