Wednesday 8th January 2014

 In WOD

WARM UP: 

5 Rounds of : 10 Samson Stretches

10 Hollow Rocks

10 Air Squats (Hold in the Bottom)

WOD:

For time:

15 Ground To Over Heads (GTOH); 2 Pull Ups; 15 Dips (Rings or Matador)

12 GTOH; 4 Pull Ups; 12 Dips

9 GTOH; 6 Pull Ups; 9 Dips

6 GTOH; 8 Pull Ups; 6 Dips

3 GTOH; 10 Pull Ups; 3 Dips

Scale as Necessary

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