Monday 30 November 2009

"Monday WOD's"

Monday 30/12/09
WOD 1
400 mtrs
20 Back Squat
600 mtrs
15 Back Squat
800 mtrs
10 Back Squat
1000 mtrs
05 Back Squat
Use 65 - 70 % of 1RM
Box Steps 20" may be used at 12 steps per 100 mtrs
WOD 2
Rounds in 20 mins
25 sit ups
30 Box Steps 15 - 19"
15 DB Bench Press
Men 20 kg - Ladies 10 kg
Scale up or down as required

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