Monday 24th December 2012 – WOD

1st December 2012



WOD 1

Mobility

In 12 mins complete rounds of:

  • Run 200m
  • 10 Clean & jerks @ 20kg
  • 10 Ab-mat sits
  • 10 Snatches @ 20kg

WOD 2

For the 12 days of Christmas my true love sent to me….A Chipper for time of:

  • 1000m Run
  • 2 Dead lifts @ 60kg
  • 3 Sumo high pulls @ 60kg
  • 4 Back Squats @ 60kg
  • 5 Rope climbs
  • 6 Toes 2 Bar
  • 7 GHDs
  • 8 Kettle bell swings @ 32 / 24kg
  • 9 Snatches @ 60kg
  • 10 Hand release push ups
  • 11 Clean & Jerks @ 60kg
  • 12 Muscle ups / Chest to bar pull ups



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