Wednesday 21st January 2015

 In WOD

WARM UP:

10 Minutes of : 20 Second Samson Stretch’ 20 Second Couch Stretch; 5 Pull Ups; 50 M Butt Kicks; 5 Dips; 5 Inch Worms

SKILL:

20 Minutes: Front Squats: 10 reps and work your way down to 1 rep

WOD:

4 Rounds for time of:

5 Kettle Bell Swings 45#W; 55#M

10 Box Jump Overs 20″W; 24″M

20 Air Squats

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