Workout of the Day

WOD-07.12.11

Warm up

Row 500m/ Run 800m, stretch and mobilise

3 Rounds (no time)

  • 10 Air Squats
  • 10 Press ups

WOD- 12 minute AMRAP

  • 5 Ball Slams @ 7/9kg
  • 10 Box jumps @ 20″/24″
  • 15 Ab-mat sit ups

For those competing in the London Throwdown heres WOD 2

BUY IN: Output 1200/800kg of power clean. (Select your own weight).

Then complete…

5 rounds of:

  • 5 Shoulder-to-overhead 60/40kg
  • 7 Front squats 60/40kg
  • 9 Toes-to-bar

CASH OUT: Output 1200/800kg of power clean.

Check out how the CrossFit Teesside athletes are doing here http://www.londonthrowdown.com/ Scroll down to the live standings.