WOD: 15/05/2015

WARM UP:
5mins to stretch n row

MOBILITY:
10mins to mobilise

WOD:
For time (45mins cut off)
10 squat clean and jerk @ 70kg/35kg
20 box jumps @ 24″/20″
30 toes 2 bar
40 Burpees
50 hands off push ups
40 Burpees
30 toes2bar
20 box jumps
10 squat cleans
. To start and end the WOD you must complete 150 double Unders / 450 skips
. Follow the order

CF FORT:
Wod
Elizabeth
21-15-9
Power cleans @135lbs/95lbs
Ring dips

After wod
3 rounds
45 secs on, 15 secs off
Hollow hold
Bridge hold
Reverse bridge hold

TRAVEL WOD:
10k run

May 14, 2015 | Categories: Uncategorized | Leave a comment