Thursday 16th August 2012 – WOD

1st August 2012

WOD 1

Mobility

With a time cap of 13 mins complete rounds of the following:

  • 3 Strict press (building to a heavy 3)
  • 6 Ring push ups
  • 9 Ball Slams
  • 1 ring complex (1 skin “da” cat – 2 MUs – 3 Toes through rings)




WOD 2

With a time cap of 19 mins:

  • Run 400m
  • 30 Back Squats @ 60kg / 45kg
  • 30 Push press @ 60 / 45kg

In the remaining time AMRAP of:

  • 10 KB Taters @ 24 / 20kg
  • 10 Ab-Mat sits
Scoring: Number of rounds completed in the AMRAP, scale to achieve at least 7-9 mins in the AMRAP phase of the WOD



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