Thursday 9th October 2014

 In WOD

WARM UP:

12 Minutes:

20 Lunge Twists; 10 Ring Rows; 20 Inch Worms 10 Push Ups; 200 M High Knee RunĀ 

 

SKILL:

Kip Swing

Med Ball Cleans &

L-Sits

WOD:

For Time- 30 Minute Time Cap:

50 Box Jumps/ Step Ups

40 Pull Ups/ Ring Rows

30 Push Press (115#M; 85#W)

20 SDHP (95#M; 75#W)

30 Knees to Elbows

40 Med Ball CLeans

50 Double Unders / 100 Singles

400 M Run Buy Out

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