Tuesday 26th June 2012 – WOD

1st June 2012


WOD 1

With a time cap of 10 mins:

Mobility

  • 10 Squat cleans @ 20 / 15kg
  • 10 Push ups to Ab Mat
  • 5 Toes to Bar




WOD 2

Bench mark Ladies

“Elizabeth”

21-15-9 Reps of:

  • Squat Cleans @ 60 / 40kg

  • Ring Dips
Rest / set up – 5 mins

“Diane”

21-15-9 Reps of:

  • Dead lifts @ 100 / 80kg

  • HSPUs
Pick one of the benchmark WODs crew, if you are 3 months or more into the CrossFit program then you hit both with the 5 min rest gap.




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