Home WOD - Do 07.12.21


Full Kit

3 rounds for time (cap 14 mins)


Run 400m

Thrusters x 30


Bar weight: 45/30kg

DB weight: 2x22.5/15kg

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3 rounds for quality

20 x Hollow rocks

20 x Arch rocks

Rest 1:00


Limited Kit

3 rounds for time (cap 14 mins)


Run 400m

Single arm thrusters x 15/15


DB weight: 22.5/15kg

KB weight: 24/16kg

-

3 rounds for quality

20 x Hollow rocks

20 x Arch rocks

Rest 1:00


No Kit


3 rounds for time (cap 14 mins)


Run 400m

30 x Air squats

30 x Press ups


-

3 rounds for quality

20 x Hollow rocks

20 x Arch rocks

Rest 1:00

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