Wednesday 6th May 2015 – WOD

WOD 1

Coaches warm up

An 8 min incrimental ladder of:

• 1 push up + 1
• 1 Air Squat + 1
• 1 Ab-Mat + 1

WOD 2

A rebound Chipper of:

• 50 Plate front squats @ 20 / 15kg
• 40 Plate jumps @ 20 / 15kg
• 30 Kettle bell swings @ 20 / 16kg
• 20 Ab-Mats
• 10 Chest to bar / Pull ups / Ring rows
• 200m Run

* On completion of the run go back up the ladder

* 15 min cap