weekend at CF Thames/ London Throwdown WOD 1

Air force WOD

For time:

• 20 Thrusters
• 20 SDHP
• 20 Push Press
• 20 OH Squats
• 20 Front Squats

on min every min perform 4 burpees, weight is 40kg barbell

05:53 Rxd

Helen

3 Rounds for time:

• Run 400m
• 21 KB swings @ 24kg
• 12 Pull ups

06:56 Rxd PB

London Throwdown WOD

in any order in any denomination complete:

• 75 Thrusters @ 35kg
• 75 Pull ups
• 75 Bar hop Burpees

I chose to do 25-20-15-10-5

10:43 Rxd