Wednesday 9th Jan 2013 – WOD

1st January 2013

WOD 1

Mobility

For 8 mins, every min on the min complete:

  • 7 Wall Balls
  • 7 Burpees
Rest in the remaining time to the minute

WOD 2

Outlaw Way WOD variation from Dec 31 2012

In 22 mins with no set rest complete:

  • Complete “FRAN”
  • With no rest run 1 mile
  • Establish a 10 RM back squat
*Score all three movements




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