Friday 30th Aug 2013 – WOD

19th March 2013

“BRUCK” HERO No-5

bruck

WOD 1

Mobility

In a 10 min window:

  • 15-9-3 reps of:
  • Pull ups
  • Thrusters @ 50 / 30kg
  • In remaining time est a
  • 5 RM Hang snatch (pwr or sq)

WOD 2

“BRUCK”

4 rnds for time of: 

  • Run 400m
  • 24 Back squats @ 80 / 60kg (no racks)
  • 24 Jerks @ 60 / 40kg (no racks)

 

 *Time cap of 30mins

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