Wednesday 22nd February – WOD

21st February 2017

 

Coaches Warm Up Game

WOD 1

EMOM 12 Minutes in Pairs

Min 1    15 V Sits
Min 2   20 Box Step Ups   @20”
Min 3   15 KB Swings   @24/16

*both complete movement before moving to the next
*1 work/1 rest
* both complete movement in the minute

Additional Work

Rest

 

WOD 2

 

10 rounds for time:

100m Run
4 Muscle ups/8 C2B/8 Pull Ups/12 Ring Rows

*12 Minute Cap

 

 

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