Monday 23/11/09
As of today we are now running two different WOD's Mon -Fri
WOD 1
"Whale Oil Beef Hooked"
10 Rounds
One min work - One min rest
30 secs Deadlift + 30 secs Push ups
Record the combined reps for each round
Total up to get a score
Men 60 kg - Ladies 37.5 kg
WOD 2
"Beatdown Variation"
Box Steps :40 - 60 - 80 - 60 - 40
KBS 24 kg :21 - 18 - 15 - 12 - 09
Pull ups: 09 - 12 - 15 - 18 - 21
Box step 15" - 19"
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