Saturday 28th September 2013

 In WOD

WARM UP:

2 Rounds of:

10 Second Samson Stretch

15 Air Squats

15 Sit Ups

15 Back Extensions

15 Pull Ups

15 Push Ups

Then 1 Mile Sandbag Run (20lbs) with a partner. Take turns holding the sandbag.

WOD:

20 Minute AMRAP of:

100M Shuttle Run

10 Deadlifts

10 Mountain Climbers

10 Walking KB Thrusters

10 Burpees

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