Wednesday 7th October 2015 – WOD

WOD 1

Coaches warm up: Game

In pairs EMOM for 8 mins:

• 5 syncro push ups
• 10 syncro ab mats
• 15 syncro air squats

*Scale reps if needed

*Alt movements with partner

WOD 2

Complete a rebound chipper of:

• 100m run
• 10 kb swings @ 32/24kg
• 20 thrusters @40/30kg
• 30 ab mat sit ups
• 40 push press @ 40/30kg
• 100m run

*16 min cap