Thursday 16th November 2012 – WOD

1st November 2012



WOD 1

Mobility

With in groups of 2 or 3 complete as many rounds in 12 mins of:

  • 3 Back squat @ 90 / 60 kg (slow eccentric, then burst out to try and get as much height on the bar from the hip opening (do not hold the bar tight or push it)
  • 1 HS walk @ 10m (with turn attempt) or HS tekker

WOD 2

3 rounds for the time:

  • 15 Hang power snatch @ 50 / 30kg
  • 15 Pull ups
  • 15 Push press @ 50 / 30kg (no jerks)
  • 15 Bar push ups



Time cap of 17mins



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