Thursday 9th October 2014 - Workout Of The Day

Warmup

3 rounds for Quality

20 x Double Unders/30 x Singles

10 x Dive Bomber Pressups

10 x Hollow Rocks

10 x Superman Rocks

Squat/Shoulder Mobility

WOD

3 rounds (Total Reps for Scores) 1minuter MAX Effort:

1. Wall Balls 5/8kg

2. PullUps

3. Chest to Floor Pressups

4. Calorie Row

5. Thrusters 20/15kg

Core

Plank Variations/Barbell rollouts