Monday 3 January 2011

"Monday WOD"

Monday 03/01/11
"In The Beginning"
3 Rounds
8 mins Row/XFT
10 SA DB/KB Clean & Press 20/12.5 kg
During the 8 mins complete the following
Round 1
2.15 do 10 Sit ups
4.45 do 10 Back ext
6.15 do 10 Push ups
Round 2
2.15 do 10 Pull ups
4.45 do 10 Good Morning
6.15 do 10 Squats
Round 3
2.15 do 10 Shoulder Press
4.45 do 10 sec Samson Stretch
6.15 do 10 OHS
Use a pole as required

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