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WOD 220416

Grid races

Race 1

A. Hurdles x 40reps – 8 hurdles/1rep

B. Hurdles x 40reps at 24″ – 4 boxes/1rep

C. Hurdles x 40reps at 30″ – 4 boxes/1rep

D. Dumbbell snatches Ladies 40(15kg),30(20kg),20(25kg) Men’s 40(25kg),30(35kg),20(50kg)

Race 2

3 rounds of

5 Burpees

5 Squat cleans 60/40

5 Burpees over a hurdle

5 Squat snatches 50/30

5 Burpee box jump overs 20″

5 Thrusters with Kettlebells 24/16

WOD 180416

6min WOD’s/2min rest between each

A. 7 Front squats 60/40 7 Pull ups

B. Turkish get ups 24/16

C. Air dyne for calories(2mins30secs) 1min change over Row for calories (2mins30secs)

D. 7 Sumo-deadlift high pulls 50/30 10 sit ups with plate overhead 20/10

E. 5 Handstand push ups 30 Double unders