Wednesday 2nd Jan 2013 – WOD

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

7 rounds for the time of:

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