30/10/2013 Summer challenge WOD


For time

2.5 km run
150 Double unders
150 sit ups
1km Run


Beach WOD

Super sets

8 Preacher curls
10 Behind neck tricep extensions

10 Ring push ups
8p/s single arm rows

10 Back sqauts
8 Upright rows


EMOM ascending with 1 rep
Start on 10 Air sqauts

As Many reps as possible per allocated time period

First round 30sec / ex
Second round 45sec / ex
Third round 60sec / ex

Burpee to wall ball
Burpee to box jump
Clean and press
Burpee to bar jumps

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