Friday 9th January 2015 – WOD

WOD 1

Mobility

In groups, for 9 mins EMOM:

• 15 Down & Ups
• 15 Kettle Bell Swings @ 24 / 20kg
• 15 Wallballs

* Reduce by 5s to stay in the game

WOD 2

A 13 min AMRAP of:

• 1 min Bar Hang (Check In)
• 10 Plate Jump Burpees
• 10 Front Rack Lunges @ 32 / 24kg KB
• 21-15-9 Box Push Ups
• 100m Run