Friday 8th April 2016 – WOD

WOD 1

EMOM 4 mins:

• Min1: 5 deep OH Squats
• Min2: 5 OH Squats with 3 sec pause
• Min3: 5 1.5  OH Squats
• Min4: 5 SOTS Press

*aim is each week to either use a narrow grip or TINY bit heavier weight @20/15

In 10 MINS

• 1RM Strict Press

WOD 2

For time complete 10 rounds: 

• 10 strict press at 40% of 1RM
• 10 kipping pull ups
• 100m run

*18 min timecap