Wednesday 30th October 2013 – WOD

29th October 2013

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WOD 1

Mobility

In 16 mins in any order and breakdown:

  • Run 600m
  • Row 600m
  • 12 MU / 24 Pull ups
  • 24 HSPU / Push press @ 50 / 30kg

 

WOD 2

A chipper of: 

  • 14 Thrusters @ 40  / 30kg
  • 7 Chest 2 Bar
  • 14 SDLHP  @ 40 / 30kg
  • 7 Chest 2 Bar
  • 14 OH Squats @ 40 / 30kg
  • 7 Chest 2 Bar
  • 14 Squat Cleans @ 40 / 30kg
  • 7 Chest 2 Bar
  • 14 Pwr Snatch @ 40 / 30kg
  • 7 Muscle ups / 14 pull ups

 * 12 min cap

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