Sunday 30th October 2016 – WOD – CrossFit Nottingham

Luke and Rebecca at The Central Staffs Cup

WOD 1

8 min AMRAP of:

1 length long lunges
1 length over/under the fence
1 length zombie walk
1 length bird peckers
1 length spiderman crawl

Additional Work

REST!

WOD 2

Filthy Fifty:

50 box jumps @ 24/20
50 Jumping pull ups
50 kb swings @ 16/12 RX+ 24/16
50 Walking lunges
50 knees to elbows
50 Push Press @ 20/15 RX+ 30/20
50 Good mornings @ 20/15 RX+ 30/20
50 Wall balls @ blk/blk blu/green
50 burpees
50 double unders/100 single unders RX+ Unbroken

*25 min cap