Wednesday 17th January – WOD

16th January 2018

WOD 1

Coaches Warm Up Game
In Pairs in 12 Mins:
200m Run

50 KB Lunge @ 20/12
50 KB Swings @ 20/12
50 Straight Leg Deadlifts with bar
50 Bent over Rows

*50% each with partner
*Break how you like
*1 work/1 rest

WOD 2

 

E3MO3M for 15 Mins

200m Run
6 Muscle ups/C2B/Pull ups/Ring Rows
Max Down and ups
1 Min Rest

*Work for 2 mins and rest from 2-3 mins
*Score= max down and ups
*Go hard on the run

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