Saturday 5th Jan 2013 – WOD

1st January 2013

WOD 1

Partner up…. One stretches and mobs while the other:

  • Runs 400m
  • Rows 300m
  • Ski 300m

Swap after each movement:

WOD 2

An AMRAP ladder of:

A 12 min AMRAP of:

  • 8 KB taters @ 24 / 20kg
  • 8 Hang pwr cleans @ 55 / 35kg
Rest 1 min

A 7 min AMRAP of:

  • 6 Bar over burpees
  • 6 KB swings @ 24 / 20kg
Rest 1 min

A 4 min AMRAP of:

  • Clean & jerks @ 50 / 30kg



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