Friday 19th September 2014: The one we’d like to Forget

 In WOD

WARM UP:

30 PT’s; 30 OHS; 30 Back Squats; 30 Front Squats – all with the PVC.

25 Hollow Rocks; 25 Supermans; 25 Butterfly Situps; 25 Walking lunges

SKILL:

25 GHD’s

2 Minutes L-Sit Holds

2 Minutes Hand Stand Holds

WOD:

10 Minute AMRAP

10 Matador Dips

1 Rope Climb 15 ft

10 Box Jumps

1 Rope Climb

10 Burpees

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