Wednesday 30th November 2015 – WOD

29th September 2015

 

chad-vaughn-mobility

WOD 1

Coaches warm up:

8 min AMRAP of:

  • 10 Push press @ 20 / 15kg
  • 10 Front Squats @ 20 / 15kg
  • 10 Thrusters @ 20 / 15kg

While 1 person works the other runs 200m

When partner returns he/she continues with the AMRAP

WOD 2

Complete a chipper of:

  • 30 Down ups
  • 30 KB Swings @ 24 / 20kg
  • 30 STOH @ 50 / 35kg
  • 20
  • 20
  • 20
  • 10
  • 10
  • 10

*15 min cap

 

 

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