WOD 8th Feb 2013

07 Feb WOD 8th Feb 2013

Warm Up: Run 400m, CF Solent W/U. Next, 3 rounds- 5x pull up, 10x push up, 15x air squats.

Strength: 10 Rounds, complete the following every 60 seconds…
3x Strict Press@ 75% 1 RM.

WOD

In 8 minutes, complete the following…
600m Run

40x hand release push ups
20x KB swing (32kg/24kg)
In 4 minutes, complete the following

400m Run

20x hand release push ups
10x KB swing (32kg/24kg)
In 2 minutes, complete the following…
10x hand release push ups
5x KB swing (32kg/24kg)
*Rest 1 minute after completing the KB swings, before starting the next Run