Sunday, 22 February 2009

Saturday mash up - WoD 21/2/09

milder weather means we got outside for a change!! and a chance to play with the monster tyre Danny got us

Ballistic warmup

C.F.F.W.U x 1

3 circuits consiting of 2 exercises per circuit, AMRAP in 10mins per circuit

circuit 1

135lb O.H.S x 10
400m run

circuit 2

5 tyre flips
sledge hammer swings
(the time on the swings was determined by how long your partner took to flip the tyre 5 times)

circuit 3

beer keg Clean and Press(continue until parnter completes row)
400m row

I have footage of the workout and will attempt a video

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