Monday 19th November 2012 – WOD

1st November 2012



WOD 1

Mobility

In 13 mins complete 3 rounds of:

  • 2 bar complex @ 45 / 30kg
  • 1 dead lift
  • 1 power clean
  • 1 squat clean
  • 1 push press
  • 1 push jer1 split jerk
  • Work speed in this complex, make it look and feel like the bar is moving fast
  • 3 muscle ups / 5 chest 2 bar
  • 300m run

WOD 2

10 rounds for time of:

  • 2 Squat clean & jerks @ 107.5 / 67.5kg
  • 10 Pull ups
  • 20 Double Unders

With a time cap of: 22mins





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