Wednesday 21st November 2012 – WOD

1st November 2012


WOD 1

Mobility

In 12 mins complete 3 rounds of:

  • Row 200m
  • 6 Squat snatch @ 45 / 25kg (all unbroken or restart the set – strict pause in pocket on each rep)
  • 6 ring dips
  • 6 Pistols

WOD 2

For the time a chipper of:

  • 53 Front squats @ 75 / 50kg
  • 53 Kettle bell swings @ 24 / 20kg
  • Run 400m
  • 43 Hang Power Cleans @ 75 / 50kg
  • 43 Pull ups
  • Run 300m
  • 33 Pistols
  • 33 Hand Release push ups
  • Run 200m
  • 22 double unders
  • 22 no press burpees
  • Run 100m

*Time cap of 23 mins




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