Wednesday 12th June – WOD

11th July 2017

 

Congratulations to this chick who came 2nd at Southern Warriors

WUWOD

Coaches Warm Up Game!

WOD 1

5 min AMRAP of:

10 KB Sumo Deadlift
10 KB Goblet Squats
10 PVC Thrusters

WOD 2

21 – 15 – 9

200m Run
KB Lunge @ 24/16 RX+ 32/20
Box Jumps @ 24/20”

*10 min cap

ADDITIONAL WORK

To be done 45 mins before class:

DOUBLE GRACE
For time
60 power cleans and jerks @ 60/40
*aim is sub 5 which 12 reps per minute pace. Don’t start out too fast!
*15 mins after class

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