WOD Thursday 7th January

Schmalls

For Time

800 meter Run

Then 2 Rounds of:

50 Burpees

40 Pull-Ups

30 Pistols/ 2x squat jumps

20 Kettlebell Swings 24/16

10 Handstand Push-Ups

Then, 800 meter Run

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AUSTRALIA DAY WOD

FOR TIME: 10 Burpees 10 Burpees 25 Push Ups 10 Burpees 25 Push Ups 50 Lunges 10 Burpees 25 Push Ups 50 Lunges 100 Sit Ups 10 Burpees 25 Push Ups 50 Lunges 100 Sit Ups 150 Air Squats

WOD Friday 22nd January

Wod 1 AMRAP (with a Partner) in 10 minutes 7 Dumbbell Goblet Thrusters 22.5/15 Alternating Dumbbell Power Snatches 22.5/15 7 Burpees Wod 2 8 mins 8 Bar Facing Burpees 25 Double-Unders Wod 3 6 mins 3

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