Wednesday 24th May – WOD

23rd May 2017

 

 

Elijah Muhammad, finished in 4th at South Regional

WUWOD

Coaches Warm Up Game!

 

WOD 1

 

In pairs 10 min AMRAP of:

100m run
15 air squats
10 caterpillar walk outs
10 thurster @ 20/15
10 kettle bell swings @ 24/20

*You go I go on movements

WOD 2

In 16 mins 4 rounds of:

min 1: 40 air squats RX+50
min 2: 15 burpees RX+20
min 3: max calorie ab/row/ski
min 4: rest

*Scale numbers if needed through the workout
*Taster guidence 20 asq/10 burpee
*challenge your self 10 secs rest per set tops

 

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