Thursday 05th July 2012 – WOD

1st July 2012

WOD 1

Complete 6 rounds of the following:

Mobility

  • 3 Front Squats @ 60% of 1RM (max speed and power in the concentric and slow and controled in the eccentric)
  • 3 Strict pull ups




WOD 2

7 rounds for the time of:

  • 7 Pull ups

  • 7 Kettle bell swings @ 24 20kg
  • 7 Squat cleans @ 80 / 50kg
  • 7 Kettle bell push ups





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