Wednesday 24th December 2014 – WOD

23rd December 2014

luke

WOD 1

Mobility

In pairs 5 rounds for the time of:

  • 20 Sync Plate GTOH @ 20 / 15kg
  • 10 Sync Plate Squats @ 20/15kg
  • Run 100m Together

* 10 min cap

 

 

 

 

 

 

 

WOD 2

“LUKE”

For the time:

  • 27 Back Squats @ 60/40kg
  • 10 Pull ups
  • 27 STOH @ 60/40kg
  • 10 C2B
  • 27 Thrusters @ 60/40kg
  • 10 MUs
  • 1000m Row
  • 89 Burpees (check out)

*Start at the top, on completion of the row rebound back up the chipper to the back squats

* On completion of your 27 Back Squats (check out) with 89 Burps!!

* No racks, cap of 29 mins…Gulps!

 

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