Thursday 9th July 2015 – WOD

8th July 2015

katie Upside down pony!

WOD 1

Hip mobs

EMOM for 5 mins:

  • 5 OH Squats with 3 secs pause in bottom – Max 40/30kg

An 8 min AMRAP of:

  • 1 Bar complex of
  • Deadlift @ 40 / 30kg
  • Hang clean pull @ 40 / 30kg
  • Hang Power clean @ 40 / 30kg
  • 10 Glute Bridge

*alternate the 20 secs work 

WOD 2

For the time:

  • 30 Power  Cleans @ 70/45kg (check in)
  • 6 rounds of:
  • 15 Deadlifts
  • 10 Toes to Bar or 15 Ab-Mats

*14 min time cap

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