Thursday 12th July 2012 – WOD

1st July 2012



WOD 1

Mobility

With a 09 min cap complete rounds of:

  • 5 Toes 2 bar
  • 10 m (gym length) OH walking lunge with 15 / 10kg
  • 4 Muscle ups / ring pull ups (work on hip thrust)
  • 100m ski @ max effort (sub 22 secs)




WOD 2

5 rounds for time of:

  • 24 Overhead squats @ 45 / 25kg

  • 2 Rope climbs
  • 24 Hand release push ups
  • Run 400m






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