Wednesday the 25th June 2014 – WOD

24th June 2014

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WOD 1

Mobility

In pairs in 12 mins 21-15-9-9-15-21 reps of:

  • Plate GTOH @ 20 / 15kg
  • Pull ups
  • Anchored sit ups (partner holds)

* One does 21 next does 15 leap frog to end

 

 

WOD 2

In pairs 3 rounds for the time of :

  • 40 Box jumps
  • 40 Back Squats @ lightest pairs body weight or ability to sustain 5 reps (racks)
  • 40 Burpees

* 50% work each on all movements

* Box jumps must be alternating 

* Split the rest equally for best efficiency 

* Cap of  17 mins

 
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