"Wednesday WOD's"

Wednesday 16/12/09

WOD 1

Team Wod

Row/XFT + 25 Reps of

400 mtrs + Sit ups

400 mtrs + Back Ext

400 mtrs + Push ups

400 mtrs + Pull ups

400 mtrs + Squats

400 mtrs + Good mornings

400 mtrs + Shoulder Press

400 mtrs + Alt Leg Lunges

400 mtrs + Overhead Squat

400 mtrs + K B S

In teams of two, each must complete the 400 mtrs before moving on to the next exercise

Use empty bars for BB exercises and your normal KB for the swings

WOD 2

20 WBS

15 Box Step each leg

10 Knees To Elbows

05 Burpees

AMRAP in 20 mins

20" for Box Step