Wednesday 7th April 2014 – WOD

6th May 2014

 CIMG0388Midweek  METCON

WOD 1

Mobility

For 16 mins work: 

  • 3 Position Snatch @ max of 50 / 32.5kg

* Work technique, stay light, no heroics today!

WOD 2

A “Tommy Feenan” court chipper of:

  • 25 Double unders / 75 Singles
  • 25 Hang Pwr Cleans @ 40 / 32.5kg
  • 25 HR Push ups
  • 25 KB Swings @ 16 / 12kg
  • 25 Ab-mat sits
  • 25 Burpees
  • 25 Ground 2 OH @ 20 / 15kg plate
  • 25 Goblet Squats @ KB weight
  • 25 Pull ups
  • 25 Double unders / 75 Singles

* 13 min cap

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