Saturday 08th September 2012 – WOD

1st September 2012

“Hello”!!! Whats that Camille…. your fed up with Dave Lipson….. Ohhh ok then 😛

WOD 1

Mobility

Complete in any order with a 12 min cap:

  • Run 400m
  • 3 rope climbs
  • 30 double unders
  • 30 strict press @ 30 / 20 kg (max speed/power)

No mincing crew, get the work done in the time 🙂




WOD 2

For the time:

  • 10 Clean & press / jerks @ 70 / 45kg
  • 100 double unders / 300 singles / scale the DUs to suit ability
  • 10 Clean @ press / jerks @ 70 / 45kg
  • 50 Air squats
  • 10 Clean & press / jerks @ 70 / 45kg
  • 25 Pull ups

Time cap of 18 mins; scale carefully to make the cap;




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