Saturday 10th June – WOD

9th June 2017

 

WOD 1

In pairs 8 min am rap of:

  • 5 wall balls as high as possible
  • 5 box over jumps @ 24/20
  • 5 Down and ups

*This is a warm up to WOD 2 main aim is to get that heart rate up!!

WOD 2

For time complete:

  • 60/50 cal row/ski/1000m run
  • 60 Box jumps @ 24/20
  • 60 KB swings @ 24/16
  • 60 Deficit Pushups on 2×20 plates
  • 60/50 cal row/ski/1000m run

*30 min cap

Additional work

For time complete:

50-40-30-20-10

  • Wall balls @ 30/20
  • Box Jumps @ 24/20

*16 min cap
*step down on box jumps if you haven’t hit high volume box jumps in a while to save the calfs.

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