Thursday 16th October 2014

 In WOD

WARM UP:

10 Minutes :

20 Walking Lunges with #25 Plate Overhead; 5 Pull Ups; 10 Air Squats; 5 Push Ups; 150 Single Skips

SKILL:

20 Minutes :

Deadlift: 10 – 1 (is murder)

WOD:

For Time:
40 Wall Ball Shots (14#W; 20#M)

50 Double Unders / 100 Singles

15 Pull Ups/ Ring Rows

20 Burpees

50 Double Unders/ 100 Singles

10 Pull Ups/ Ring Rows

50 Wall Ball Shots

BUY OUT: 200 M Run with 25# Plate

 

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