Wednesday 11th October – WOD

10th October 2017

Coaches Warm Up Game!

WOD 1

In pairs for 7 min E30secs on the 30 secs syncro:
6-10 Seated WB passes
6-10 Jumping lunges
6-10 Partner Wallballs @ 12ft
6-10 KB Swings Russian

WOD 2

6 Rounds for Time:
24 KB Swings @ 32 / 24 COMP     24 / 20 RX
20 Push Ups
16 Lunges with KB @ 32 / 24 COMP    24 / 20 RX
400m Run

*30 Min CAP

Additional Work

REST

Go top