Saturday 4th Aug 2012 – WOD

1st August 2012



WOD 1

Mobility

With a 13 min cap complete rounds of the following in any order:

  • Row 300m
  • 10 ball slams
  • 10 Toes through rings
  • 10 Ring push ups




WOD 2

5 Rounds for the time of:



  • 25 Air Squats
  • 15 Sumo Dead lift high pulls @ 24 / 20kg Kettle bell
  • 10 Pull ups
  • 50 m OH walking lunge with a 15 / 10kg plate

The walking lunge route is; Set your plates on the mats outside the box (on ramp) lunge walk to the opposite unit until you clear the prominent securtiy bollards infront of their roller shutter doors – turn and come back to the mats on ramp. The walking lunge has to see the plate overhead at all times, knee must be within 2-3 inches from the floor every step – bent arms is ok – plate on head is not.



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