Wednesday 4th Jan 2017- WOD

3rd January 2017

 

WOD 1

Coaches warm up game

In pairs 3 x 4 min tabata of:

tabata 1 – max jumping air squats
tabata 2 – max push ups
tabata 3 – pvc thrusters

*alternate 20 secs with partner

 

Additional Work

45 mins before class:

3-3-2-2-1-1
Power Clean
*build to a heavy single for the day

5-5-3-3-1-1
Front Squat
*Build to a heavy weight 5 rep weight before starting

 

 

WOD 2

For time: 10-15-20-15-10

  • Thrusters @ 42.5/30
  • Burpee box jumps @ 24/20

    *15 min cap

 

 

 

 

 

 

 

 

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