Thursday 10th April 2014 – WOD

9th April 2014

hathcock-front-squat

WOD 1

Mobility

In 21 mins 2 rounds in any order of: 

  • 8 overhead squats 10 / 5kg plate
  • Row 150m
  • 8 Alt arm KB OH Squats
  • Run 200m
  • In the remaining time
  • Build to a heavy 3 position clean

 

 

WOD 2

 

8 Rounds for the time of:

  • 3 Hang Pwr Clean & jerks @ max weight unbroken (cannot move on unless unbroken)
  • Alt rounds of 14 HR push ups / 7 Ring dips

 * 13 min cap

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