Monday 4th July 2016 – WOD

4th July 2016

Happy Birthday to this gorgeous man! Enjoy your WOD

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WOD 1

Happy Birthday Warm Up:

  • Stevie Wonder Happy Birthday, single under continuously, every time Happy Birthday is sung, 1 burpee

5 min AMRAP:

  • 5 Pull Ups
  • 10 Down & Ups
  • 15 Air Squat
WOD 2

The PG! 20 min AMRAP

  • 7 Down & Up Deadlifts @ 70/50kg
  • 7 Box Jumps @ 30/24″
  • 8 Deadlifts @ 70/50kg
  • 3 Rope Climbs
  • 8 Box Over Jumps @ 30/24″

*Partner 1 runs 400m whilst partner 2 starts working through the AMRAP. When partner 1 returns, high five and swap in

*Score = AMRAP

 

 

 

 

 

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