Friday 8th December – WOD

7th December 2017

WUWOD

Complete:
10 Burpees
10 Lunges
10 KB Halos
10 KB Press 5 each arm
10 KB Swings
10 KB OH Lunge 5 each arm

WOD 1

In 25 Mins
8-8-8-8
Bench Press
*Build to weight and then hit each set at that weight, heavy 8 reps. Hold a 1 minute weighted between each set.

WOD 2

7 Min AMRAP of:

4 Front Rack Lunges @ 60/42.5 C=80/55
4 STOH @ 60/42.5 C=80/55

*Scale to a weight that allows you to go unbroken through the 2 movements before taking a rest
*Aim for 8-10 rnds+

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