Workout of the Day

Team & Competitor WOD’s – “07/06/2013”

Warm Up:
Run 800m
Stretch & Mobilise

JYD

Team WOD: (In Pairs)
For Time Of:
150 Wallball @ 6/9kg
Run 800m Carrying a 16/24kg Kettlebell (must not touch the floor)
– After 200m = Complete 100 Air Squats
– After 400m = Complete 100 Kettlebell Swings
– After 600m = Complete 100 Air Squats
150 Burpees

Competitor WOD: 7:00pm – 8:00pm
A)
Choose one of the following and practice for 15 Minutes:

Rope Climbs
Handstand Push Ups
Muscle Ups

B)
15 Minute AMRAP Of:
10 Hang Power Cleans @ 50/70kg
15 Toes to Bar

Book into a class

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