Wednesday 29th April 2015 – WOD

28th April 2015

spidy dog

WOD 1

 

E3MO3M for 12 mins rotate through the following movements:

  • Min 1st & 3rd – 200m run then max plate front squats
  • Min 2nd & 4th – 200m run then max plate gnd to OH

WOD 2

 

3 x 3 min AMRAPs with a 1 min rest between:

  • 3 BOBs
  • 6 Thrusters @ 40 / 30kg
  • 9 KB Swings @ 32 / 24kg

* 1 min rest after each 3 mins

* Carry on AMRAP from finish point

* Score + Total reps

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