The WOD - FRI, 02JULY10

****The Gym WILL be open on Monday 5 JULY*****



For time:
Advanced

Abmat sit ups, 60 reps

Run 800M with a 40# sandbag. Stop at the 200-400-600-800M point and perform 20 Sandbag cleans.

Rx

Abmat sit ups, 40 reps

Run 800M with a 20/15# Medball. Stop at the 200-400-600-800M point and perform 20 Med ball cleans.

Intermediate

Abmat sit ups, 30 reps

Run 800M with a 15/12# Medball. Stop at the 200-400-600-800M point and perform 15 Med ball cleans.

Novice

Abmat sit ups, 30 reps

Run 500M with a 15/12# Medball. Stop at each corner of the block and perform 12 Med ball cleans.

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