Nov 2017

wod 2017-11-02

“A:
Walking Lunges x 10 reps
Xiaoping x 8+8 reps
Ring Rows x 10 reps
Over Head Squat (stick) x 10 reps

Brownwood

Buy-in
50 Burpees

Then 5 Rounds, of:
Wall Ball x 10 reps @9/6kg
Shoulder-to-Overhead x 10 reps @40/30kg
Pull-Ups x 10 reps
Box Jumps x 10 reps
Sit-Ups x 10 reps

Then
Reverese Lunges x 80 reps

D:
2 sets, of:
Situps x 20 reps
Ring Dips x 10 reps
Elbow plank x 30 seconds”