"Wednesday WOD"

Wednesday 08/09/10

Part A

3 Rounds of the XF warm up - NO EXCEPTIONS

Anyone who can't remember what it is will be rewarded with 100 Burpees

Part B

5 Rounds of

250 m Run/Row

10 Front Squat 60/42.5 kg

15 MB Sit ups LRC 9/7/5 kg

20 Box Jumps 24"20"16"

Scale as required