Friday 11th April 2014 – WOD

WOD 1

Mobility

In groups of 5 complete every 30 secs 1 movement then rotate: 

• 6 GHDs
• 5 KB swings @ 32 / 24kg
• Row 100m
• 6 Clean & jerks @ 20 / 15kg
• 2 skin cats / 4 toes 2 rings
• 6 Toes 2 bar
• Stay in your groups & in order

WOD 2

A chipper  of:

• 24 Thrusters @ 60 / 45kg
• 48 Double unders
• 24 Hang Pwr Cleans @ 60 / 45kg
• 48 Air squats
• 24 Deadlifts @ 60 / 45kg
• 48 HR push ups
• 24 STOH @ 60 / 45kg
• 48 Pull ups
• 24 Power Snatch @ 60 / 45kg
• 48 Burpees

 * Snatch dictates your weight

* 22 min cap