Monday 22nd October 2012 – WOD

1st October 2012


WOD 1

Mobility

With a time cap of 12 mins complete 2 rounds of:


  • 21 Squat cleans @ 20 /15kg
  • 21 ball slams
  • 21 Ring rows
  • 200m Ski / Row

WOD 2

21-15-9 reps of:

  • Squat cleans @ body weight + 15kg
  • Chest 2 Bar pull ups

Time cap of 20 mins



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