Friday 11/12/09
WOD 1
"10 to 1"
WBS 9 kg
Sit ups
DB HPCL & PP 17.5 kg
Squats
Push ups
Pull ups
Start with 10 reps of each , then 9 reps, 8 reps all the way down to 1 rep of each
Scale up or down as required
WOD 2
50 - 40 - 30 - 20 - 10
Double Unders
Sit ups
Box Step ups 20"
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