Monday 30th July 2012 – WOD

1st July 2012


WOD 1

Mobility

With a time cap of 12 mins complete rounds of the following:

  • 5 Snatches @ 20kg
  • 5 Snatch balance @ 20kg
  • 10 Wall balls
  • 2 Skin da cats




WOD 2

5 rounds for the time of:

  • 3 Overhead Bar complex @ 60 / 40kg (1 Squat snatch – 1 Behind neck push press – 1 Snatch balance – 1 Behind neck split jerk)
  • 7 Pull ups
  • 21 Box Jumps @ 24 / 20″
As with all CFN complexes, you cannot break the single complex, bar must remain under your control and off the floor, if you break then start that single complex again. Only on completion of each split jerk you can ditch the bar to the floor. Time cap of 22mins – Choose your weight wisely and beat the cap!

Burg explains the snatch balance:



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