Friday 2nd November 2012 – WOD

1st November 2012



WOD 1

Mobility

With a time cap of 13 mins complete rounds of:

  • 5 Back squats with bottom pause @ 20 / 15kg
  • 10 DUs
  • 5 Ring dips
  • Run 200m

WOD 2

3 rounds for the time of


  • 12 Back Squats (with a fully bottom out & a strict 1 sec pause @ the bottom before the drive out) @ 100 / 50kg
  • 24 Ab-mat sit ups
  • 36 Box Jumps @ 20″


With a cap of 22 mins:



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