Workout of the Day

WOD 21.01.2019

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

General Warm Up

Movement Tekkers & Practice

WOD:
For Max Reps of:

In 90 Seconds:
5 Strict Pull Ups
10 Ab-Mat Sit Ups
In remaining time AMRAP:
Wallballs @ 6/9kg
30 Seconds Rest
x 3

1 Minute Rest

In 90 Seconds:
7 Press Ups
10 Ab-Mat Sit Ups
In remaining time AMRAP:
Kettlebell Swings @ 16/24kg
30 Seconds Rest
x 3

1 Minute Rest

In 90 Seconds:
9 Air Squats
10 Ab-Mat Sit Ups
In remaining time AMRAP:
Burpees
30 Seconds Rest
x 3

* Scale STRICT PUs for STRICT Band Assisted PUs or Ring Rows
* Scale Press Ups to Knees
* Scale WEIGHT as needed

Book into a class

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