Wednesday 15th November 2012 – WOD

WOD 1

Mobility

With a time cap of 14 mins complete 3 rounds of:

• Run 400m (once only)
• 1 Snatch complex building to 60kg
• 1 Round of “Beast Cindy” (replace 5 pull ups with 3 MUs, 10 push ups with 7 ring push ups, 15 air squats with 11 full squat 30 / 24’ box jumps – break hip crease before you jump )

• 100 Double unders
• Run 200m
• 5 Dead lift @ 180 / 100kg
• Run 400m
• 10 Deads @ 140 / 80kg
• Run 600m
• 15 Deads @ 120 / 60kg
• Run 800m
• 20 Deads @ 100 / 40kg
• 100 Double unders