Wednesday 23rd September 2015 – WOD

22nd September 2015

12009752_949533565118220_3146496813554775072_nCoaches Champion right there! Gareth, CFN Hero!

WOD 1

Coaches warm up game!

In 8 mins in pairs complete:

  • 2 Mins Max Plate Squats @ 20 / 15kg
  • 2 Mins Max Push Ups
  • 2 Mins Max Plate GTOH @ 20 / 15kg
  • 2 Mins Max Ab Mat Sit Ups

*Score=total number reps / break however you like

 

WOD 2

A rebound chipper of::

  • 100m Run
  • 9 Front Squats @ 50 / 35kg
  • 9 Box Jumps
  • 15 Front Squats @ 50 / 35kg
  • 15 Box Jumps
  • 21 Front Squats @ 50 / 35kg
  • 21 Box Jumps
  • 100m Run

*15 Min cap

 

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