16th July 2016

5 minutes jump rope
3 founds of
10 Hindu push ups
10 Pull ups
10 Lunges

Skills
Bench press

WOD -1 – Strength
Bench press – PR day
5-5-4-4-3-3-2-2-1-1-1

WOD -2 Core Conditioning
3 rounds of –
0.30 seconds on the spot sprint
0.30 seconds rest
0.30 seconds Sand bag front squat hold (quarter half)
0.30 seconds rest
0.30 seconds sand bang plank hold
0.30 seconds
0.30 seconds Hollow rock hold
0.30 seconds

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