16th December 2016

Warm up
GDW + BW
Skills
Press + Push press + Push jerk
WOD – 1

5 rounds of

1 Press + 2 Push Press + 3 Push Jerk

(*incremental weight)
WOD – 2

4 RFT

50 J&J
40 Butt kick

30 High Knees

20 Star Jumps

10 Burpees 
WOD -3

Plank hold for 6 minutes

1 min Plank 
.30 sec rest

.30 Sec plank on 1 leg off each side

.30 sec plank on 1 arm off each side
.30 sec rest min rest

After bash

Stretch

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