Monday 5th January 2015 – WOD

WOD 1

Mobility

A 10 min AMRAP in pairs of:

• 24 box jumps @ 24/20″
• 12 Air squats
• 12 Burpees

 * 1 for 1 with partner

WOD 2

In pairs complete 2 rounds for time of:

• 600m Row
• 50 Thrusters @ 30 / 20kg
• 50 Kettle bell swings

* Row in any break down 50% each though

* 50 thrusters, 50% and partner must be in front rack to score 

* 50 KB swings 50% and partner must be in the push up position to score

* Rest when ever you need

* Cap of 16mins