Warmup
On each minute perform
– 5 pull-ups
-5 airsquats
-5 sit-ups
-40m sprint
Complete 5 minutes
15Minute AMRAP
5 Strict Burpees
10 KB Swings (24kg/16kg)
15 Sit-ups (elbow-knees)
Announcement!
Well done to the following top 6 for completing the WOW!
1. Alpheus Ngwenga (complete 2250 pushups in 3 days)
2. Estevan Strauss
3. Paul Smuts
4. Branco Visagie
5. Rikus van Niekerk
6. Burger Odendaal