Saturday 2nd November 2013

 In WOD

WARM UP :

2 Rounds of:

Samson Stretch (10 Seconds L&R)

10 Air Squats

10 Sit Ups

10 Back Extensions

10 Push Ups

150 M Run

Skill:

Pistol Squats (10 each Leg)

WOD:

“Sally” Push Ups

Max Reps of each of the following for TWO Minutes with ONE Minute Rest in between each Movement:

Box Jumps (20″W; 24″M)

Wall Balls (14#W; 20#M)

Burpees

Pull Ups

Atlas Ball Dead Lifts

Dips

Double Unders

Kettle Bell Swings (45#W; 55#M)

Ball Slams

Air Squats

 

 

 

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