Workout of the Day

WOD 09.10.2018

Warm Up:
Row 300m
Ski 300m
Assault Bike 600m
Stretch & Mobilise

WOD:
a)
6 Minute AMRAP of:
15 Russian Kettlebell Swings @ 16/24kg
30 Double Unders

2 Minutes Rest

b)
6 Minute AMRAP of:
10 Burpees
15 Box Jumps @ 20/24″

2 Minutes Rest

c)
6 Minute AMRAP of:
5 Pull Ups
10 Press Ups
15 Ab-Mat Sit Ups

* Scale WEIGHT & HEIGHT as needed
* Scale DU’s for Reduced Reps (15) or Single Unders @ 2 – 1 (60)
* Scale Pull Ups for Band Assisted, Jumping or Ring Rows
* Scale Press Ups to Knees

Book into a class

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