Wednesday 16th September 2015 – WOD

15th September 2015

WOD 1

Coaches warm up game!

In pairs EMOM rotate for 8 mins:

  • Wall Balls
  • Strict press @ 40 / 30kg
  • Bar over squat jumps
  • Russian KB Swings @ 24 / 20kg

*For max reps, 1 does WB then the other, one does press then other…. continue

 

WOD 2

A rebound chipper of::

  • 50 Back Squats @ 40 / 30kg
  • 40 Ab-Mats
  • 30 Push press @ 40 / 30kg
  • 20 Down ups
  • 10 HR Push ups
  • Run 200m

*15 Min cap

*After run go back up the chipper
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