15th September 2012


Warm up

400m run
25 double under (or 100 singles)
15 squats
10 ring dips

Skill –> Front Squat Practice

WOD — CrossFit Main Page WorkOut

5 rounds for time

15 Walking lunge steps, carrying a 40kg barbell in the front rack position (or 25kg)
30 Double under (or 70 singles)

After bash

Foam roller work on thighs and hamstring


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