Wednesday 10th December 2014 – WOD

9th December 2014

10574251_740516509346562_8484581165476807095_n You can do the push ups in threes if you like?

WOD 1

Mobility

EMOM in even groups rotate through the movements:

  • 100m SPRINT (not jog)
  • 10/8/6 Ring dips
  • 12ft HSwalk / 30 sec or max effort HS hold to wall
  • 10/8/6 GHDs / Ab-Mat sits

 

 

 

 

 

WOD 2

For the time 10 to 1 and 1 to 10:

  • Down ups
  • Push ups
  • Pull ups

* 16 min cap

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