Friday 6th Aug 2013 – WOD

WOD 1

Mobility

In 16 mins complete:

• Run 400m
• 30 Wall ball shots
• 20 Pull ups
• In the remaining time work to C & J weight

WOD 2

2 rounds for the time of: 

• 12 Squat clean & jerks @ 100 / 60kg
• 50 Pull ups (men) 25 Pull ups (women)
• Run 600m

 *Time cap of 16 mins