WOD Wednesday 01/03/2017

A) 10mins to set 2-3 March goals, they should be:
Specific: To what you’re trying to achieve.
Realistic: To your own ability.
Achievable: Within the month of March.

*Please bring them into the gym with you, they will be placed on the scoreboard from now and posted with the scores so we can come back and check in to see how you went come the end of each month.

B) In pairs complete the following,

Amrap in 6mins of:
Burpee Pull-ups

then straight into,

Amrap in 6mins of:
Burpee Box Jumps, 24″ (20″)

then straight into,

Amrap in 6mins of:
Burpee kettlebell swings, 24kg (16kg)

Note: 2 Burpees + 6 KB Swings is one rep (must be performed in this sequence).

-Only one athlete working at one time.
-Use appropriate height pull-up bar for burpee pull-up.
-Accumulate the reps as you like.
-One pull-up station, box and KB per team.

Post load, height of box and total reps completed for each amrap to comments.

Morning crew March goals!!


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