WOD – Monday 17 February 2014

Strength/Skill – April Focus Each day you come in to train, you’ll do one of the following three options in the 15mins prior to the WOD.  You’ll then alternate between the three

14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 9kg to 10-foot target/6kg to 9-foot target 30 cleans, 61/43kg.

Strength 1rm Back Squat baby! WOD 800m run rest 1min – compulsory 21.15.9 KB Swings 24/16 Deadlifts 80/60 Sit ups rest 1min – compulsory 800m run 18min cut off