Thursday 18th October 2012 – WOD

1st October 2012


WOD 1

Mobility

With a time cap of 13 mins complete rounds of:


  • 7 Back squats @ 60 / 40 kg (speed in the concentric, try and lift the bar with the snap of the post chain)
  • 7 Ring push ups
  • Row / Ski / Run 200m


WOD 2


5 rounds for the time of:

  • 30 Double unders
  • 20 Box Jumps @ 20″
  • 10 Pull ups
  • Run 300m

Time cap of 18 mins



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