OM is the path and OM is the destination

WOD: 09/12/2016

  

WARM UP:

@ 0:00

400m row / run / 1k airdyne 

Joint mobility and dynamic warm up 

MOBILITY:

@ 10:00

Mobilise to the WOD 

WOD:

@ 20:00

Every 3mins for 15mins

12-9-6

Thrusters @ 45kg/25kg

Pull ups 

The faster you finish the movements the more rest you get

If you miss the round, that’s it you’re out

Beginners

3 rounds of 5mins

12-9-6

@ 40:00

20mins amrap

400m run

21 wall ball shots @ 20/14

15 hspu / push ups

9 burpees 

. 6,7,8,9pm batches in juhu can replace the run with a row / airdyne 

AFTERWOD:

Smile and breathe and have a beautiful weekend 

TRAVEL WOD:

7 rounds

400m run

30 double unders

30 push ups

30 v-ups

30 box jumps 

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