Thursday 9th January 2014 – WOD

9th January 2014

speal kh

WOD 1

Mobility

 In 13 mins complete 3 rounds of:

  •  12 Pwr Snatch @ 30 / 20kg
  • 6 Bar over burpees
  • In the remaining time est:
  • 5 RM Push press

 

 

WOD 2

3 Rounds for the time of:

  • 12 Pwr Cleans @ 100 / 65kg
  • 7 Muscle ups / 7 pull up & bar push up
  • 50 DUs / 150 SUs
  • 800m Row (Check out)

* 19 min cap

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