Workout of the Day

Team WOD & Competitor WOD – “26/04/2013”

Warm Up:
Run 800m
Stretch & Mobilise

JYD

Hang Power Snatch Tekkers
Hang Power Clean Tekkers
Front Squat Tekkers

Team WOD: (In Pairs)
6 Minute AMRAP Of:
5 Hang Power Snatch @ 30/42.5kg
10 Air Squats

Rest 2 Minutes

6 Minute AMRAP Of:
10 Hang Power Cleans @ 30/42.5kg
10 Press Ups

Rest 2 Minutes

6 Minute AMRAP Of:
10 Front Squats @ 30/42.5kg
10 Ab-Mat Sit Ups

Competitor WOD: 7:00pm – 8:00pm
A)
For Time Of:
Row 500m

B)
“2009 Crossfit Games WOD”
3 Rounds For Time Of:
30 Wallballs
30 Hang Squat Snatches @ 25/35kg

20 Minute Time Cap

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