"Monday WOD"

Monday 03/01/11

"In The Beginning"

3 Rounds

8 mins Row/XFT

10 SA DB/KB Clean & Press 20/12.5 kg

During the 8 mins complete the following

Round 1

2.15 do 10 Sit ups

4.45 do 10 Back ext

6.15 do 10 Push ups

Round 2

2.15 do 10 Pull ups

4.45 do 10 Good Morning

6.15 do 10 Squats

Round 3

2.15 do 10 Shoulder Press

4.45 do 10 sec Samson Stretch

6.15 do 10 OHS

Use a pole as required