Tuesday, 23 October 2012


Main WOD:

5 Clean and Jerks (135/95)

10 Double Unders


10 rounds for time



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Choose a sport:

Perform 6-9 rounds of:


Run: 600m, rest 3 minutes

Row: 750m, rest 3 minutes

Bike: 1800m, rest 3 minutes

Swim: 150m, rest 3 minutes



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Mobility WOD:


Hold Pike stretch for 3 min

Hold right leg side split, 3 min

Hold left leg side split, 3 min

Hold Pike stretch, 3 min



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