Tuesday 27th November 2012 – WOD

1st November 2012

WOD 1

Mobility

In 15 mins alt the 4 movements below, so the start of the first 30 is the s-snatch, start of the second 30 is the HSPUand the 3rd is the hang-power etc

If you find you cant make the time, drop all reps to 2

  • 3 Squat snatch @ 55kg (touch and go)
  • 3 HSPU (strict)
  • 3 Hanging power snatch @ 55kg
  • 6 Pistols

WOD 2

6 rounds for the time of:

  • 6 Back squats @ 115 / 65kg (no racks)
  • 10 Kettle bell swings @ 32 / 24kg
  • 10 Box Jumps @ 24 / 20”
*Time cap of 17 mins



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