Workout of the Day 23 November 2018

Check gym for Xmas WOD Team Lists.
You can still put names down.
Xmas Party RSVP and  $15 can be paid at the gym cash or card.

Weighted Pull-ups
2-2-2-2-2-2-2

In teams of 3:
Row 1500m
150 KB Swings (1 person rests, 1 person swings, 1 person holds plank)
150 Ab mat sit-ups (1 person rests, 1 person does reps, 1 person holds pull-up bar)
Row 1500m

OR
In teams of 2:
Row 1000m
100 KB Swings (1 person swings, 1 person holds plank)
100 Ab mat sit-ups (1 person does reps, 1 person holds pull-up bar)
Row 1000m

Extra Training

Hip Thrust
12-12-12-12

Log your Results via your WODIFY account