WOD – Saturday 17 November 2012

IF YOU ARE DOING ‘A’ PLEASE BE WELCOME TO START AT 3PM – I’LL BE THERE EARLY.

In keeping with the ‘crazy’ theme this week:

100m run – 10 muscle ups
200m run – 20 HSPU
300m run – 30 overhead squats 20/15
400m run – 40 SDHP 20/15
500m run – 50 pull ups
600m run – 60 push ups
700m run – 70 kb swings
800m run – 80 burpees
900m run – 90 thrusters 20/15
1km run – 100 squats

OR

50m run – 5 muscle ups
100m run – 10 HSPU
150m run – 15 overhead squats 20/15
200m run – 20 SDHP 20/15
250m run – 25 pull ups
300m run – 30 push ups
350m run – 35 kb swings
400m run – 40 burpees
450m run – 45 thrusters 20/15
500m run – 50 squats

* If you wish to do version A – please be welcome to rock up at 7am and continue through until CrossFit Kids finishes at 9am.