Good luck to our 2 CrossFit Gosford competitors tomorrow – BJ and WIll. Go hard guys, have fun!!
As Thursday am
WOD ,thank you to CF Unreal for the WOD
1 x deadlift 100/70kg (scale as needed)
5 x pull-ups
10 x push-ups /or 5 x dips
15 x air squats /or 5 x burpees
You can substitute the dips for push-ups and burpees for squats on any round and revert back on the next round, but must complete all of that exercise that round so you may not do half burpees and half squats on any round.
Compare to 5/10/2011
RIOT guys- rest day