Friday 12th October – WOD

11th October 2018

WOD

4 Rounds of

10 Pass Throughs
8 Pull ups
10 Cossak squats
8 Ab-Mats
10 STOH
8 sec Tuck hold – in rings

Every 4 mins complete the following WODs for a total of 24mins
10 – 8 – 6 – 4 -2 reps of
Kcals
Burpees

3 Rounds of
7 STOH @ 60 / 40 – 70 / 50
14 Air Squats

A Chipper of
30 Toes to bar
30 Pull ups

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