Thursday 31st Jan 2013 – WOD

1st January 2013


WOD 1

Mobility

In 20 mins complete in pairs as much of the following, 1 works 1 rests:

  • 10 down to 1 Wallball shots
  • 10 down to 1 Ab-Mat sits

  • 10 down to 1 HSPU

  • 10 down to 1 kung foo chops……not really!

WOD 2

3 Rounds for time of:

  • Run 400m
  • 12 KB swings @ 24 / 20kg
  • 24 Double unders
  • 12 Ring dips
  • 24 Box Jumps
  • 12 Toes 2 Bar


* Time cap of 15mins



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