Wednesday 1st October 2014

 In WOD

WARM UP: 

Tabata: 8 Planks; 8 Hollow Rocks; 8 Sit Ups (8 rounds 20 seconds of work; 10 seconds of rest)

BRING SALLY UP Back Squats – 45#

SKILL: 

15 Minutes of 1 Legged Squats; Handstand Holds; L-Sit Holds

WOD:

For Time (20 Minute Time Cap)

60 Double Unders

50 KB Swings (45#W; 55#M)

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

30 Toes to Bars

20 Burpees

10 Pull Ups/ Ring Rows

5 Wall Walks

 

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