Monday 28th Jan 2013 – WOD

1st January 2013


WOD 1

Mobility

In 18 mins complete every 30 secs on the 30 secs

  • 300m Row / 200m ski / 200m run
  • 8 / 6 / 4 pull ups (choose to fit 10 secs)
  • 3 Front squats @ 110kg (racks)
  • 5 GHDs


WOD 2

10 rounds for time of:

  • 2 Power cleans @ 120 / 60kg
  • 7 KB swings @ 32 / 24kg
  • 7 Burpees


Cap of 20mins



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