Wednesday 4th Aug 2013 – WOD

19th March 2013

DWF Qual week!

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WOD 1

Mobility

In 15 mins complete 3 rnds of

  • 5 Snatches build towards WOD
  • 2 MU / Chest to bar
  • Row / Run 400m
  • 10 Box jumps @ 20″

WOD 2

In a 22 min window complete: 

  • 20 Snatches @ 70 / 45kg
  • Then 2 rounds of:
  • Run 400m
  • 8 Box jumps @ 30 / 24″
  • 12 WB shots @ 9 & 6 kg & 9-10ft
  • In the remaining time AMRAP:
  • 3 MU – Men / 3 Ring dips & 3 chest 2 bar – Women
  • 5 HSPUs all with 10kg plates either side of Ab-Mat
  • 7 KB Swings @ 32 / 24kg

 

 

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