Tuesday 21st January 2014 – WOD

20th January 2014

bol WOD 3

WOD 1

Mobility

 In 20 mins 3 rounds of:

  •  12 Box Jumps
  • 10 Push ups
  • 8 Single Arm KB Sq cleans @ 24 / 16kg
  • In the remaining time
  • Est a 5 RM Hang Squat Snatch

 

 

WOD 2

3 Rounds for the time:

  • 21 KB Swings @ 32 / 24kg
  • 12 Chest 2 Bar
  • Run 400m

*  A 16min cap

 
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