Wednesday 8 September 2010

"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

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