Workout of the Day

Team WOD/Competitors WOD – “11.01.13”

Warm up

Run 800m, Stretch and mobilise

WOD

In pairs for time:

  • Run 200m (carrying a 6kg/9kg Wall Ball)
  • 100 KB Swings @ 16kg/24kg
  • 100 Wall Ball Shots @ 6kg/9kg
  • Run 200m (carrying a 6kg/9kg Wall Ball)
  • 100 Box Jumps @ 20″/24″
  • 100 Push ups
  • Run 200m (carrying a 6kg/9kg Wall Ball)
  • 100 Air Squats
  • 100 Sit ups
  • Run 200m (carrying a 6kg/9kg Wall Ball)

*Throughout the whole WOD the Wall Ball can not touch the ground, if this happens the pair will incur a 10 Burpee penalty*

Time cap – 25 minutes

Competitors WOD

Warm up

Hip/shoulder mobility

Take 15 minutes to establish a 3RM OH Squat

WOD

21-15-9 reps

  • Sumo Deadlift Highpull @ 42.5kg/60kg
  • T2B

 

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