Wednesday 8th October 2014

 In WOD

WARM UP:

30 Pass Throughs; 30 Back Squats; 30 Over Head Squats; 30 Front Squats all with the PVC

200 M Run; 50 Jumping Jacks; 40 Mountain Climbers; 30 Sit Up/ Stand Ups; 20 Push Ups; 10 Burpees

SKILL:

Back Squats: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (90%of your Max)

WOD:

FOR TIME:

18: 9 ;   15: 6;    12: 3

Hang Cleans : Dips

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