• Facebook update September 29, 2014 at 04:29PM

    Facebook update September 29, 2014 at 04:29PM

    Monday 22nd September

    Strength:
    Squat: 5 – 5 – 5
    Press: 5 – 5 – 5
    OHS: 3 – 3 – 3

    WOD: 12 Minute EMOM

    A)10 Kettlebell Thrusters (24kg / 16kg)
    3 Leg Raises
    B) 12 Kettlebell Swings
    3 Leg Raises
    Final Minute – 12 KB Swings then burpees to the end

    Foundations: 10 Rounds for Time (20 Min Time Cap)
    15 Air Squats
    10 Abmat Sit Ups
    5 Push Ups via Koh Tao CrossFit http://ift.tt/10cZ4gb

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