WOD

Wednesday 13th May 2015

11214106_10152788230267217_5513961402161708280_nCoach Benji hitting the WOD in Amsterdam at CrossFit AKA

SKILL

A:
12 minutes to establish a 3 rep max for
– Deadlift

 

WOD

B:
“B.S.D.W”
AMRAP in 10 minutes, of:

-6 Front Rack Lunges (30kg/ 42.5kg)

-12 AKA Burpees

-18 Ab-mat Sit-ups

SCALING

Reduce weight

AKA Burpees are a regular burpee whilst in the bottom position you do a push-up then jump and clap.