WOD – Sunday 7 May 2017 8am & 3pm skills/strength/optional WOD 4pm 10km run departs. Optional WOD in pairs 20 minute AMRAP 100m Dumbell Farmers Carry 25 /20 vs Max reps push-ups followed by plank hold (scale to elbows where necessary) WEDNESDAYSaturdaySATURDAY