Wednesday 12th February 2014 – WOD

11th February 2014

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WOD 1

Mobility & warm up to WOD

A 9 min AMRAP of: 

  • 15 Double unders
  • 15 Air Squats
  • 15 KB Swings @ 20 / 16kg

 

 

WOD 2

 

4 rounds, in each 3 mins complete the triplet in any order, with a 1 min rest between rounds:

  • 17 Pull ups
  • 20 Box Jumps @  24/20″
  • 15 Thruster@ 40 / 30kg
  • 1 min rest

* Scale thruster first to make the round time cap, you need at least 30 secs spare in your first round. No less than 9 thrusters, if you still dont think you can make the time in each round scale the pull ups down to as low as 12

* Once you pick an order for the movements you cannot change it

 

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