Tuesday 22nd Jan 2013 – WOD

22nd January 2013

CFN THE EARLY DAYS, chuck taylors and a class of 2! ………………Happy Birthday Bob! AKA Mob Bob….thank you for all your hard work at the box…..



WOD 1

Mobility

For 13 mins very 30 secs on the 30 secs complete one of the movements in order:

  • 1 Outlaw complex @ 60 / 40kg
  • 6 pistols
  • 1 HS walk @ 12ft / HS tekker
  • 2 Muscle ups / 4 pull ups


WOD 2

“The Mob Bob WOD”

4 rounds for the time of:

  • 1 Outlaw complex @ 90 / 65kg
  • 22 Ring push ups
  • 75 Air squats


* Cap of 25 mins




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