Monday 17th December 2012 – WOD

1st December 2012


WOD 1

Mobility

  • Row 500m (check in)
  • Ski 300m (check in)

In 12 mins every 30 secs on the 30 secs:

  • 1 squat clean – 1 push jerk – 1 split jerk @ 45 / 30kg Build to weight if required


WOD 2

A chipper of:

  • Run 400m (Check in)
  • 30 Hang power cleans @ 80 / 50kg
  • 30 Double unders
  • 30 Pull ups
  • 20 Hang power cleans @ 80 / 50kg
  • 20 Double unders
  • 20 Pull ups
  • 10 Hang power cleans @ 80 / 50kg
  • 10 Double unders
  • 10 Pull ups
  • Run 400m (Check out)

*Time cap of 21mins



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