"Wednesday WOD"

Wednesday 02/11/11

"Thruster Build"

Warm up sets 1 x 10 - 1 x 6 - 1 x 4 - 1 x 2
Working sets 7 x 2 reps Max out about 4/5 set
Drop back for last two sets

Pick one of the following

a) 4 x 30 secs Row with 30 secs rest
b) 4 x 30 secs DU's/Singles with 30 secs rest
c) 4 x 30 secs KBS 24/16 kg with 30 secs rest
d) 4 x 30 secs WBS 9/5 kg with 30 secs rest

Record number of reps/mtrs done in each 30 secs

Programming by Neil