WOD Friday 23rd October ’15

Workout of the Day

In pairs (or 3’s max) 30min AMRAP

Paired 400m run

30 thrusters 35/25

15 toes to bar or scale to knees to elbows or knee raises.

– The thrusters and TTB reps can be shared as a team but the block runs must be done together.

Saturday:

Weightlifting is on at 10:15

CrossFit Kids is on at 11:15

Girls WOD is on at 11:15

Sunday:

Flexibility is on at 10:00.  This will be the beginning of a 3 week block focussing on the legs.