Monday 18th January 2016 – WOD

14th January 2016

keep-calm-and-survive-test-week2

WOD 1

In 20 mins est a 1RM:

  • Front Squat

 

WOD 2

In 20 mins in pairs complete:

  • Push ups 8 x 15 secs on 30 secs off
  • 1 min change over
  • Wall ball shots 8 x 15 secs on 30 secs off
  • 1 min change over
  • Pull ups / ring rows 8 x 15 secs on 30 secs off

*score = total reps 

*NOTE: 1 PERSON GOES THEN PARTNER GOES STRAIGHT AFTER BOTH MAKING SURE THEY GET THERE OWN 30SEC REST. BOTH SHOULD HAVE 15 SECS WHERE THEY ARE RESTING TOGETHER. EACH SECTION SHOULD TAKE 5:45, 1MIN CHANGE OVER WHEN BOTH HAVE FINISHED THE SECTION
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