Workout of the Day

TEAM WOD 11.11.11

Warm up

800m run, Stretch and mobilise

WOD

In pairs complete the following:

AMRAP in 3 minutes

  • 15 Partner hops
  • 10 H/R Press ups

rest 30 secs

AMRAP in 3 minutes

  • Kettlebell swings whilst the other partner holds a seat hold!!

rest 30 secs

AMRAP in 3 minutes

  • Ab-mat sit ups whilst the other partner holds a plank

rest 30 secs

AMRAP in 3 minutes

  • 25m Shuttles

rest all night 🙂

The box will be open on Sunday 13th at 10:30am. The plan is to observe 2 minutes silence at 11am and then smash the rememberance day WOD straight after. Everybody is more than welcome to come down and workout in the honour of the fallen, “LEST WE FORGET”. The WOD comes from CrossFit 3D and is the following:

18 Minute AMRAP (on the eleventh minute stop for one minute and then crack on!!)

  • 11 Hang Power Snatches @ 20kg/35kg
  • 11 Burpees
  • 11 Thrusters
  • 11 Pull ups