Saturday 25th November – WOD

24th November 2017

WOD 1

In Pairs Complete:
1 Rnd of Junkyard dog + over under each
100m Jog together
2 Rnd of Junkyard dog + over under each
100m Jog backwards together
3 Rnd of Junkyard dog + over under each
100m Side shuffle together

*Complete all rounds before switching with partner

WOD 2

24 Min Incremental Ladder of:

100m Run +100m
10 Ab mat sit ups +10
10 ALT DB/KB Plank rows @ 22.5/15 KB=24/16 +10

*Increase each round by 100m/10/10
*Scale weight so you can always hit sets of 8-10
*Aim for 6-7 rounds

Additional Work

REST

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