10th September 2012

Monday

Warm up

3 rounds of

10 Sampson stretch
10 Over head squats
10 sit ups
10 push ups
10 back extension

Fitness test #1 –> AMRAP Burpees in 3 min

WOD

10-9-8-7-6-5-4-3-2-1 reps for time

Dead lift (body weight)
Box jump (24″, 16″)
Wall ball shots (10kg, 5kg)

After bash

Stretching

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