Monday 16th November 2015: 3 for the Price for 1

 In WOD

WARM UP

400 M Run
100 Single Skips
80 Sit Ups
60 Jumping Jacks
40 Hollow Rocks
20 Burpees

STRENGTH
Front Squats:
Find your 2 RM and THEN:
5 sets of 2 reps
WOD 1
4 Minute AMRAP:
12 Front Squats 95#W; 135#M
30 DU’s
2 Minutes Rest then do WOD 2
WOD 2
4 Minute AMRAP:
10 Sumo Deadlift High Pulls 65#W; 95#M
15 Burpees
2 minutes rest then finish with WOD 3

WOD 3 

4 Minute AMRAP :

15 Push Press 65#W; 95#M
50 M Run
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