Friday 9th Mar 2012 – WOD

1st March 2012


For the time:

  • 111 Air Squats (to wall ball)
  • Run 800m
  • 111 Pull ups
  • Row 1km
Staggered starts of 5 / 10 mins with stronger abilities going first, to avoid a jam on the rowers.

Clock setting

Press mode – press set until the figures are flashing – set your time required with 4 digits (if its just a rolling clock for normal WODs set 9999, for today set 2000- press mode to save the time, should stop flashing- press the blocked down arrow to count down for AMRAPs – press the blocked up arrow for normal counting



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