Wednesday, 12 November 2014

Coach Martyns 30th Birthday WOD

HAPPY BIRTHDAY TO FON


I have a feeling I'm gonna be looking like this today 


Todays WOD comes from GI Joe

WOD - 30 min AMRAP

12 lunges front rack
11 thrusters
19 burpees over bar
84 Double unders


FON WOD ONLY

Hopefully followed by looking like this :-)



A FONbelievable 30th Birthday WOD for our very own Head Coach and Pain Master !
Happy 30th Birthday Martyn, this is our gift to you...x

3 RFT - Celebrating 3 years of Crossfit Bournemouth.

30 Calorie Air Dyne
12 Snatch's @ 60kg
30 Pull Ups
11 OH Squat @ 60kg
30 Calorie Ski Erg
19 HSPUs
30 Burpee Box Jumps
84 Kettlebell Swing @ 24kg
30 Calorie Row


2 comments:

Zuke531 said...

When are you doing this Martyn?

Hopefully we'll all be there to watch!

Maria Gimeno said...

OMG....that looks very painful!! good luck coach!!