Wednesday 6th November 2013 – WOD

5th November 2013

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WOD 1

Mobility

In 15 mins every 3 mins comlpete:

  • 10 dead lifts @ 60 / 40kg
  • 10 Burpees
  • 10 Box Jumps
  • 10 Pull ups
  • Scale the 10 reps to make 3 min cap with 20 secs of rest

WOD 2

For the time of: 

  • 50 Double unders
  • 50 Ab-Mat Sit ups
  • 40 Double unders
  • 40 Box Jumps
  • 30 Double unders
  • 30 Pull ups
  • 20 Double unders
  • 20 HR Push ups
  • 10 Double unders
  • 10 Air squats

 *Cap of  12 mins

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