Monday 29th September 2014 : PUT MY SHIT BACK WEEK

 In WOD

Well unfortunately Peter pays for Paul and Paul pays for all as they say. Coach Rodney realised on Saturday that he was tired of picking up after all the ‘kids’ in the Box and tired of putting away the toys they left out on a daily basis. So it was either Burpees or the Naughty Corner – guess which one he chose? And thus begins “Put My Shit Back Week”

WARM UP:
20 Air Squats

5 Burpees

20 Push Ups

5 Burpees

20 Ring Rows

5 Burpees

SKILL:

10 Mins on Pull Ups/ Dips/ Rings

15 Mins on Front Squats : 5, 5, 5, 5, 5

WOD:

12 Minute EMOM: 3 Front Squats & 3 Burpees

If you don’t complete the movements in the allotted minute, run 400 M Run and do 15 Burpees.

 

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