Wednesday 23/12/09
"Wednesday WOD"
"Wednesday WOD"
1000 mtr Row
50 Air Squats
40 DB push Press 15 kg
30 Alt leg Lunge
20 WBS 9 kg
10 DB SH Press 15 kg
10 Burpees
20 KTE's
30 MB Squat Cleans 9 kg
40 Sit ups
50 Air Squats
1000 mtr XFT
Scale up or down as required
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