WOD Saturday 10 December 2016

7am Christmas comp WOD

3pm Christmas comp WOD and BBQ.

$20 to Enter. If just BBQ then no cost. Kids welcome. BYO Drinks.

“MERRY CHRISTMAS”

3 Rounds for time

1 tonne of Thrusters at a weight of your choice.(If reps are fraction round up/may deadlift as alternate but double reps.)

3 Bar Muscle ups or 12 Burpee bar touches

30 Double unders/60 Single skips or 15 calorie row.

Run 200m with “Santa sack”

*Score is 100 minus your time multiplied by :
1.01 age 40-44
1.02 age 45-49
1.03 age 50-54
1.04.age 55-59
1.05 age 60-64
1.06 age 65-69
1.07 age 70+