Monday's WOD's

Monday 14/12/09

WOD 1

"The Long Christine"

5 Rounds

500 mtr Row

12 BW/50% of your 1RM Deadlift

21 Box Jumps 20"

Make a note of your time for 3 Rounds and at completion of the 5th

Scale box height up or down as required

Sub box steps for box jumps

WOD 2

DU's/Skips x 3 - 50 - 40 - 30 - 20 - 10

Bench Sit ups -- 50 - 40 - 30 - 20 - 10

Box Steps 20" - 50 - 40 - 30 - 20 - 10

Push ups ------ 25 - 20 - 15 - 10 - 05

Pull ups ------- 25 - 20 - 15 - 10 - 05

Scale Bench/Box height as required