Thursday 22nd November 2012 – WOD

1st November 2012

WOD 1

Mobility

In 18 mins complete every 30 secs on the 30 secs rounds of:

  • 3 Strict press @ 50 / 30kg
  • 3 strict pull ups
  • 3 Split jerks @ 50 / 30kg (SPEED)
  • 3 muscle ups / toes through rings

Alt this so the start of the first 30 is the press, start of the second 30 is the pull and the 3rd is the splits etc if you cannot make the time, drop the reps to 2.

WOD 2

5 rounds for the time of:

  • 3 Bar muscle ups
  • 6 HSPUs
  • 9 Anchored Sit ups
  • 12 Box Jumps @ 30 / 24”

*Time cap of 15 mins




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