23/10/2013 Wednesday Challenge WOD 3

Workout

2.5 km Time trail

Men

Superset
5 Strict chin ups
10 DB millitary press

Superset
10 Preacher curls
10 GHD sit ups

Superset
8 Reverse grip BOR
12 DB flys

Ladies

Tabata
Star jump Burpees
Scissor kicks

For time

200m plate run
10 plate thrusters
20m OH lunge

200m plate run
15plate thrusters
20m OH lunge

200m plate run
20 plate thrusters
20m OH lunge

Bums and tums

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