Tuesday 9th October 2012 – WOD

1st October 2012


WOD 1

Mobility

With a time cap of 11 mins complete rounds of:


  • 5 Power cleans (build to WOD weight)
  • 10 pistols
  • 15 Ab-Mat sits
  • Run 200m

WOD 2


An 11 min AMRAP of:

  • 9 Pull ups
  • 9 Kettle bell swings @ 24 / 20kg
  • 9 Hand release push ups push ups
Rest 3 mins

An 11 min AMRAP of:

  • 9 Power cleans @ 90 / 55kg
  • 9 Bar over burpees




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