Monday 9th July 2012 – WOD

1st July 2012




WOD 1

With a time cap of 20 mins:

  • 3 Hanging Squat cleans (build to a 3RM – do not break the 3)

  • 7 Pull ups
  • 1 L sit hold
  • Run 200m





WOD 2

Manchester Games WOD 1 “Ninja Pain”

5 Rounds for the time of:

  • 6 Hanging Squat cleans @ 60 / 40kg

  • 8 Box Jumps @ 24 / 20″
  • 12 Kettle Bell Swings @ 24 / 16kg

Time cap of 13 mins

Andys time: 5:17

Top Male: 4:57

Top Female: 5:35





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