Friday 24th September 2014 – WOD

WOD 1

Mobility

In 16 mins in pairs complete 5 rounds of:

• 30 Wall ball throws @ 12ft, not full squat, push press the ball
• 40 Kettle bell swings (Russian) @ 20 / 16kg
• 50 Front squats @ 40 / 30kg

 * if you drop the wall ball 3 burpees each 

* Front squat – your partner hands the bar to you, cannot touch the floor

WOD 2

A 13 min AMRAP of: 

• 15 Deadlifts @ 70 / 50kg
• 15-12-9 Goblet squats @ 32/24kg Advanced, intermediate, beginner
• 15-12-9 bar push ups – as above for scale

* Use your athlete cards to work out your scale, if your in the beginner bracket DO NOT attempt 15s