Wednesday 17th October – WOD

16th October 2018

WOD

In pairs complete

20 Plank claps (scale on knees)
20 Sec star side plank / scale to side plank
10 Ring roll outs
10 Hollow rocks
20 Single arm Waiter press / scale to regular press – 10 each side
20 Side raises w/ 2.5 /1.25kg plates
10 Strict Tuck toes to bar / knee raises
10 inch worms

Complete the hero WOD “Dork”

6 Rounds for the time of:
60 Double unders
30 KB Swings @ 24 / 16kg
15 burpees

19 Min cap

Go top