Saturday 7th October – WOD

6th October 2017


DSJ looked up to the Teenage Mutant Ninja Turtles.

WOD 1
In pairs 10 min AMRAP of:
Slow Bear Crawl Forward and Backward
Low Lizard Crawl
Frog Jump
Zombie Inchworm
Side Ape
Bird Peckers
Duck Walk
*Alt with partner
*1 Work/1 Rest

WOD 2

For time:
40 double unders/50 singles
20 right arm dumbbell snatch COMP 25
40 double unders/50 singles COMP 50
20 right arm DB push press COMP 25
40 double unders/50 singles COMP 50
40 DB slams COMP 50
40 Burpees COMP 50
40 double unders/50 singles COMP 50
20 left arm DB push press COMP 25
40 double unders/50 singles COMP 50
20 left arm dumbbell snatch COMP 25
40 double unders/50 singles COMP 50
*20 Min Cap
*RX/COMP=15/22.5
*Set a pace aim to go unbroken

ADDITIONAL WORK

For quality:
Accumulate 150 seconds in a L-Sit

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