"Wednesday's WOD's"

Wednesday 09/12/09

WOD 1

9 x 1min Rows with 1 min recovery

Go as hard as you can on each one

Record the mtrs rowed on each row

WOD 2

"Seeing Double"

400 mtr Row

15 Pull ups

400 mtr Row

15 DB Push Press 17.5 kg

400 mtr Row

15Box Jumps 20"

400 mtr Row

DB Thrusters 15 kg

Row a further 400 mtrs and then repeat the routine in reverse

Scale up or down as required

Wod 3

"Cindy"

05 Pull ups

10 Push ups

15 Squats

AMRAP in 20 mins