Wednesday 7th October 2015 – WOD

6th October 2015

 

kb

WOD 1

Coaches warm up: Game

In pairs EMOM for 8 mins:

  • 5 syncro push ups
  • 10 syncro ab mats
  • 15 syncro air squats

 

*Scale reps if needed

*Alt movements with partner

WOD 2

Complete a rebound chipper of:

  • 100m run
  • 10 kb swings @ 32/24kg
  • 20 thrusters @40/30kg
  • 30 ab mat sit ups
  • 40 push press @ 40/30kg
  • 100m run

*16 min cap

 

 

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