WOD 09/07/08

Tonights WOD is.
RMFA (Royal Marines Fitness Assessment)
Press ups (max effort in 1 min)
Sit ups (max effort in 2 min)
Burpees (max effort in 1 min)
Pull ups (females will sub for jumping pull ups)max effort))
400m sprint (max effort)
Bring your trainers no excuses!!!!

hi i know ive only been once but iam still trying to do the WODs when work commitments allow
can you tell me the rest periods between xercises or is it straight off cheers paul
ps hope to see you all soon

No rest periods Mate crack striaght through.
Press ups chest to floor
Strict pull ups no kip and chin must be over bar, arms to full extension.
Sit ups shoulders to floor and elbows above knee on the up.

sorry but i did this WOD with 45secs rest between xercises

press ups 70 total

sit ups 94 had legs crossed in the air?

burpees 16 with press up

pull ups 15 34secs dissapointed

400mtr sprint? 2.05min

still trying but its hard when your at home after 12.5hr nites
will try and get over there soon

cheers paul

Steve 43, 26, 9, 2, 2m 25s
Marc 31, 36, 17, 5, 1m 16s
Russ 55, 48, 13, 4, 1m 46s
Sean 21, 28, 11, 20JP, 1m 34s