Friday WOD 18-12-15
December 17th, 2015
Christmas Hours: The last session will be at 6.30pm on Thursday the 24/12/15 (Christmas Eve) and we will re-open at 9.30am Saturday the 2-1-16. On behalf of HomeFront CrossFit we wish you a Happy Christmas and an awesome New Year’s eve. Gus, Sal and Blocker
Friday WOD 18-12-15
Bring long socks to protect your shins!
WOD
[A] Complete as many rounds as possible in 15 mins of:
2 Rope Climbs, 15ft
20 Wall Balls, 20lbs (14lbs)
Run, 200m
Skill: Tabata Hollow to supermans.
[COMPETITION TRAINING]
Tabata Row (16 intervals)
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 16 intervals.
Tabata score is the total distance performed in all of the intervals.
Thank you to: http://www.crossfitbrisbane.com/blog/2015/12/wod-thursday-10122015.html
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