Wednesday 12th March 2014 – WOD

WOD 1

Mobility

In 16 mins, in any order, complete : 

• Run 400m
• Row 400m
• 12 Muscle Ups / 36 Pull Ups
• 24 Handstand Push Ups / Push Press @ 45 / 30kg

WOD 2

3 rounds for the time of:

• 30 Kettle Bell 24 / 20kg
• 30 Pull Ups
• 30 Box Jumps 24 / 20″

*Time cap 14 mins