Wednesday 2nd Jan 2013 – WOD

1st January 2013

Happy new year CFN!

WOD 1

Mobility

For 13 mins: Every 30 secs complete one of the movements then move on through the triplet cycle on the turn of the 30 secs:

  • 3 Front squats @ 100 / 70kg (pause in pocket)
  • 3 Strict pull ups / 2 muscle ups (choose)
  • 1 HS walk / tekker
Split the class to start on different movements

WOD 2

7 rounds for the time of:

  • 7 Squat clean thrusters @ 80 / 50kg
  • 7 Chest to bar
  • 7 Bar over burpees

*Time cap of 17 mins



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