Monday 30th Sept 2013 – WOD

30th September 2013

Heavy fronts!

box rocks  BOX ROCKS 3RD PLACE WINNERS……WELL DONE ALL

WOD 1

Mobility

In 15 mins:

  • 600m
  • Establish a 3RM front squat

WOD 2

5 Rounds for the time of: 

  • 3 Front squats @ 125 / 75kg (no racks / what ever you can squat clean)
  • 5 Muscle ups / 10 C2B Pull & 10 C2B Press
  • 10 Burpees

 

* Time cap of 17 mins 
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