Tuesday 30th March 2015 – WOD

30th March 2015

dead shaw

WOD 1

 

MOTM= 5 Mins of DU pratise, last min max effort DUs 

EMOM for 10 mins:

  • 5 Hang snatch @ 20 / 15kg
  • 5 OH Squats @ 20 / 15kg
  • 5 DUs
  • In remaining time plank hold

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WOD 2

 

5 rounds for the time of:

  • 50 HR push ups (check in)
  • 7 Burpee box jumps @ 24 / 20kg
  • 15 Deadlifts @ 100 / 70kg

*14mins cap

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