Monday, 21 Dec 09

WOD "Chelsea"
On the minute, each minute for 30 minutes
5 pull-ups
10 push-ups
15 squats
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible in each of the prescribed time intervals.
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Recovery WOD for the Marathon trainers out there...
Three rounds, 15 reps of each (Not a timed WOD, take your time)
Push ups
DB Swings
Pull ups
GHD Sit ups
Hip extensions
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Post rounds and comments.

HOLIDAY SCHEDULE
21 Dec, regular schedule
22 Dec, regular schedule
23 Dec, 8:15 and 09:00
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule