Monday 16th July 2012 – WOD

1st July 2012


WOD 1

Mobility

With a 12 min cap complete rounds of:

  • 10 GHDs
  • 10 Wall Balls
  • 200m Row

WOD 2

With a 22min cap work through the following rep scheme:

  • 50 Hang Squat cleans @ 60 / 40kg (once through only)


    In the remaining time alternate between the following couplet, incrimenting by 1 each round


  • Burpees
  • Kettle Bell swings @ 24 / 20kg


Once you complete your 50 hang squat cleans you execute 1 burpee then 1 KB swing, next rounds 2 burpees and 2 KB swings, carry on incrimenting until you reach your time cap of 22 mins



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