Wednesday 17th October 2012 – WOD

1st October 2012



WOD 1

Mobility

With a time cap of 11 mins complete rounds of:


  • 5 Pull ups or toes to bar
  • 5 Ball slams (pairs)
  • 15 Ab-Mat push ups


WOD 2


In 22 mins work through the following rep scheme:

  • 1 Rope climb
  • 5 Burpees
  • 5 Deads @ 70 / 50kg
  • 2 Rope climbs
  • 10 Burpees
  • 10 Deads @ 70 / 50kg

Continue to incriment the rope climbs by 1 each round and the burpees and deads by 5 each round until the time cap completes



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