16th October 2012

Tuesday

Warm up

3 rounds of

30 vertical jumps
30 jump and clap with feet
10 SDHP (PVC)

WOD #1

5 rounds of

Max box jumps in 1min (24″, 20″)
30sec rest

WOD #2

AMRAP in 12min

10 Sumo Dead lift high pull (40kg, 30kg)
10 Burpees

After bash

3 rounds of

1min plank hold
30sec rest

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