WOD Friday 14/10/2016
HAPPY BIRTHDAY TO NICK “WOGBOY” ZANKI!!
NO FRIDAY 5.30PM SESSION!!
Guys due to little to no attendance and interest of the Friday 5.30pm session, we will be canning it until we have more interest in future. The 4.15pm “Open gym” will still run as per normal with the same structure.
A) 5 Rounds for time of:
15 Kettlebell swings, 32kg (24kg)
25 Hollow rocks
B) Complete 2 max reps efforts of one of the following that best suits your ability:
-Evil wheels, (knees or toes)
-Bridge/ plank hold
*Please note: Only conditioned and experienced athletes should choose GHD Sit-ups.
Post option, reps, load and time to comments.