Monday 21st September 2015 – WOD

20th September 2015

crossfit rope climb

WOD 1

EMOM for 5 mins:

  • 5 Jerk Dips with 3 secs pause @ 40 / 30kg

EMOM for 8 mins:

  • 3 Squats Cleans @60 / 40kg
  • 5 Squat Jumps

*Stay light – poor form not acceptable 

WOD 2

A 17 min AMRAP of:

  •  8 Deadlifts @ 100 / 75kg
  • 16 Burpees
  • 1 Rope climb
  • Run 600m
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