Thursday 24th April 2014 – WOD

23rd April 2014

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WOD 1

Mobility

In 15 mins: 

  • 30 Dislocates
  • 10 OH squats @ 20 / 15 @ 50 / 30kg
  • 9 Snatch balance @ 20 / 15kg
  • 8 Hand power snatch @ 20 / 15kg
  • 7 Hang Squat Snatch @ 20 / 15kg
  • 6 Squat snatch @ 20 / 15kg

In the remaining time:

  • 3 Position Snatch up to 60 / 40kg

 * Do not just pay lip service to the warm in reps, really find your flow and work the speed under the bar and off the hips. 

WOD 2

In any order complete:

  • Row 400m
  • Run 400m
  • 40 Wall ball shots
  • 40 Burpees

 * 11 min cap

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