Wednesday 13th September – WOD

12th September 2017


WUWOD

Coaches Warm Up Game!

WOD 1

In pairs 2 Rounds of Tabata 8 mins of:
Max Lunges
Max KB Deadlifts @ 24/20
20 Sec Plank in Push up position
Max KB Swings @ 24/20

*Alt 20 secs with partner
*both complete movement before moving to the next

WOD 2

10 Rounds for Time of:
100m DB Farmers Carry @ 22.5/15 COMP 32/20 KB
10 Push Ups
5 Sumo Deadlift High Pulls @ 50/35 COMP 60/40
*20 min cap
*Be smart with the farmers carry as it’ll test the grip

Additional Work

REST

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