WOD Wednesday 23/07/2014
A) 4 Rounds each for time of:
Run 500m
Rest 90sec between each round.
then,
B) Complete the following in your own time:
3×10 GHD Sit-ups
3×20 Back Extension
*For an extra challenge, use both hands to touch and go GHD Sit-ups and complete Back Extensions weighted.
Post times for each effort to comments.
Awesome fighters!!
Awesome mates that a massively ripped as fckk at the 9.15
Well we had 66.6% attendance (Dal and Jack) for our morning session on Palm this morning. The other 33.3% (Mull) will be attending our 4pm session.
100 air squats
Then
3 Rounds
10 HPC
20 Back Squats
10 Box Jumps
100 air squats
Jack didn’t seem to understand aggression under the bar, he was aggressive at the bar and tried to bite it on the back squats. I’ll work on that with him tomorrow 😉
Hahaha awesome Dalski, keep us posted on the progress with our sister affiliate 😉
Bah ha ha that’s awesome Lyndal love your work there is always one in a class that always makes trouble;) Jack at the bar wod of the day photos:)
Hahaha
Oh yeah running!!! My favourite lol…… That’s hilarious lyndal, loved the attendance % haha
Classic lyndal loving the post
Young Zach got some toe, nice work champ!
Hey Coach nice times for your runs you haven’t lost any speed;)
Another great WOD today, hilarious Dal sounds like the evening class will be packed at palm island . Go hard Mel.
Work WOD: 10 rds – run 400m, 10 air squat, 10 push ups. 23.56