Thursday 29th November 2012 – WOD

1st November 2012

WOD 1

Mobility

In 13 minsAlternate 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

:

  • 3 Strict press @ 40 / 30kg
  • 3 strict pull ups
  • 3 Split jerks @ 45 / 35kg (SPEED)
  • 3 HSPU kipping

WOD 2

For the time in any order and any break down:

  • 30 Muscle ups / 60 pull ups
  • 75 Wall Balls
  • 110 Ab mat sits
*Time cap of 22mins



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