WOD 18/07/08

12 Hindu press ups AMRAP in 20 minutes
12 Floor wipers
12 Split squat jumps
12 SDHP
12 MB slams

We will also be coaching: Back squat, push jerk, and over head squat.

Evening Crossfitters, and welcome to the crossfit charts this Friday, in at No2 is
AMRAP in 20 minutes = As many rounds as possible
And in for the 1st week at No1 is Fridays WOD, will it hit the top spot for WODs ? Maybe.... but I'll tell you what it will hit...... Every muscle and loin in the body full on beasting coming at ya this Friday, sing along now Oh Yes... Ouch !!

Marc L 4 rounds + MB slams (9kgs MB, 24KG SDHP)
Jon H 4 rounds + 8SDHP (8kgs MB, 40kg SDHP)
Mike W 2 rounds then had to pull out due to a back irritation.

Remember guys injuries occur through rushing movements and forgetting form, always concentrate on form first then speed.

Well done to all the guys who completed tonights WOD, just remember your technique always technique first, and you must work throught the whole range of motion for the exercise.
Kev 5 + HPU
Mark N 6 + 6SDHP
Moogie 5
Caroline 5
Sarah 5 +7HPU
Rob H 5 +5HPU
Jason 4 +3MBS
Jonny 6 +11MBS
Russ 5 + 6SDHP
Ross 5 + 8FW
Sean 4 +6FW
Wilkie completed a modified WOD due to injury he got 4 rounds + 6FW