WOD – Sunday 23 June 2013

4PM & 5PM

There are 3 Hero WOD’s today – just one round of each:

“Small”

Row 1000m
50 Burpees
50 Box jumps 24/20
Run 800m

then…

“Tom”
7 Muscleups
11 Thrusters 70/50
14 Toes To Bar

then…

“Blake”
Overhead walking lunge 30m 20/15
30 Box jump 24/20
20 Wall Ball 10/6
10 Handstand push-ups