WOD 3 Jan: BOGOF

03 Jan

Monday 3rd January 2011

The January sales have started. I stepped in for the poorly Sally tonight, get well soon! The deal tonight was buy one get one free.  We started with some mobility warm ups and then a warm up ladder of 2-4-6-8-10-8-6-4-2- of Sit Ups, Pull Ups and Squats. Working on strict form. Then on to the first of two WODS.

12 minute thruster ladder or death by thrusters. Suggested weight was your Fran weight or maybe just a little heavier. You just keep adding one extra thruster each minute until failure or 12 minutes are up. Simple!

The second WOD was a 12 minute AMRAP of 12 lunges 12 squats 12 press ups. BUT all done with a kettle bell. You lunged with the KB held overhead, squatted with KB held to the chest and did press ups with the KB laid on the floor and both hands on it. Like a diamond press up. Marvellous!

A whole hour of non stop movement just what the doctor ordered for that post Crimbo excess.

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