WOD: Wednesday 7/10/2015

MUM's & DAD's - IMPORTANT INFO:
FREE Come & Try Sessions for the Kids/Teens on today!!!!
CROSSFIT KIDS - 1pm
CROSSFIT TEENS - 2pm
Bookings Essential - Phone/Email Eve - 0427345917

Push/Pull Complex - Complete 4 Sets
10 Push Ups + 10 Dumbbell Rows + 10 Dumbbell Strict Press

then:

10 Min AMRAP
10 DB/KB Clean & Jerk
15 Tyre Flips
20 Ball Slams

Post weights and rounds completed to comments.

Endurance - Workout of the Week
4 Efforts - Each for time:
Row 500m
Run 400m
Rest 5 Mins between efforts

Next Gymnastics Session on 29th Oct at 6pm - RSVP here.