"Wednesday WOD"

Wednesday 30/12/09

"Evilution"

60 secs work - 60 secs rest

1) 30 secs Step ups - 30 secs Step ups

2) 30 secs Sit ups - 30 secs Squats

3) 30 secs KBS - 30 DB Push Press

4) 30 secs Reverse Sit ups - 30 secs Push ups

5) 60 secs of the Plank

6) 30 secs Back Ext - 30 Secs DB HP CL Push Press

7) 30 secs DB Snatch R - 30 secs DB Snatch L

8) 30 secs Burpees - 30 secs SDHP

9) 30 secs Step ups - 30 secs DB Thrusters

10) 60 secs BB Disc Waiter Hold

Record your combined reps for each pair of exercises

Total up to get a score

Score a zero for the 60 sec rounds

Deduct 20 if you touch down during the Plank or have to put the disc down during the Waiter Hold