"Wicked Wednesday"

Wednesday 22/02/12

5 x 3 Reps Shoulder Press
Try and increase weight each set

WOD

3 Rounds For Time
6 Man Killers R & L 15/10 kg
12 Deadlift 110/80 kg
400 m(900m)

Scale as required

On Ramp WOD

3 - 4 Rounds For Time
200 m(500m)
15 MB Sit ups LRC 7/5/3 kg
15 Prisoner Squats
200 m(500m)
15 KB P/Clean R 12 kg
15 KB P/Clean L 12 kg

Scale as required
Programming by Neil