Thursday 14th Feb 2013 – WOD

14th February 2013

WOD 1

Mobility

For 12 mins every 30 secs on the 30 secs rotate through the following movements:

  • 3 Muscle ups / 4 Chest to bar / 5 pull ups
  • 5 Front squats (building to a heavy 5 squat clean to start)
  • 5 Strict press (building to a heavy 5)
  • 5 GHDs / Ab-mat sits

WOD 2

3 rounds for the time of:

  • Run 600m
  • 30 Hand release push ups
  • 20 Ring dips
  • 10 HSPUs

* Time cap of 20 mins



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