WOD – Saturday 18 January 2014

Haha no more shorty wods on a Saturday now with the extended session times…..Remember it’s 6:30am and 7:30am today, and kids at 8:30am.

“Hammer”
5 rounds:
5 Power Clean 60/40
10 Front Squat
5 Jerk
20 Pullups

* Use same bar throughout.
* 90 seconds rest between rounds (yay).
* Score is each round for time.

Alternative WOD:
Three rounds for time of:
Run 800m
50 KB Swings 24/16
50 Sit-ups