Thursday WOD

Warmup

On each minute perform

– 5 pull-ups

-5 airsquats

-5 sit-ups

-40m sprint

Complete 5 minutes

15Minute AMRAP

5 Strict Burpees

10 KB Swings (24kg/16kg)

15 Sit-ups (elbow-knees)

 

Announcement!

Well done to the following top 6 for completing the WOW!

1. Alpheus Ngwenga (complete 2250 pushups in 3 days)

2. Estevan Strauss

3. Paul Smuts

4. Branco Visagie

5. Rikus van Niekerk

6. Burger Odendaal

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