WOD – 1st July 2013

Warm up
CrossFit Warmup
Skill
Wall ball shots
WOD
25 Wall ball shots
50 Push ups
20 Wall ball shots
40 Push ups
15 Wall ball shots
30 Push ups
10 Wall ball shots
20 Push ups
5 Wall ball shots
10 Push ups
*Wall Ball – 20/14lbs and Hand release Push ups
After Bash
30 sec Plank, 30 sec side plank (left), 30 sec plank (right), 30 seconds rest
30 sec rest.
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