Tuesday 13/08/13

A) speed power:  every 30 sec for 6 min perform 3 bx jps (extra height ) post heights.

B) Ausie Hero wod games 2012

2 mates 2 heroes 2 rds 1 wod

GALAGHER & McDONALD

in teams of two 2 rds for a time of

200m run

16 kbs 24/16 kg, 16 pullups, 16 front squats 50/30 kg

run 200 m

14 kbs 24/16 kg, 14 pull ups, 14 front squats 50/30 kg

run 200 m

12 kbs 24/16, 12 pull ups, 12 front squats 50/30 kg

Both team members run then only 1 team member working at any 1 time just get it done. 

C) Core finisher    Leg ext, leg lifts , side ext , windscreen wipers.

 

 

 

 

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