Wednesday 7th October 2015: Pin Head

Wednesday 7th October 2015: Pin Head

WARM UP

4 Minutes of Skipping:
1 Minute Skip High Knees
1 Minute Skip Butt Kickers
1 Minute Skip Right Leg Only
1 Minute Skip Left Leg Only
then
4 Minutes : Every 30 Seconds 3 Burpees

STRENGTH

Pendlay Rows: 5 x 5

One Handed Kettle Bell Press: 5 x 5

Sumo Deadlift High Pull: 5 x 3

 

WOD

Pin Head
18 Minute AMRAP:
21 Kettle Bell Swings 45#W; 55#M
9 Box Jumps 20″W; 24″M
15 Wall Ball Shots 14#W; 20#M

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