18th Feb 2013

Warm up
CrossFit warm up
2X10 – Samson Stretch, Overhead Squat -PVC, Push Ups, Sit Ups, Back Extns
Skills
Wall ball shots / KBS
WOD – for time 
30 KBS – 24/16kg
30 Wall ball shots
30 Burpees
20 KBS – 24/16kg
20 Wall ball shots
20 Burpees
After bash
Stretch

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