20th August 2012

Monday — We’re Back

Warm up

4 sprint shuttle run
100 jump rope
20 step lunges
20 iron cross

WOD

Do unbroken task, and then move to the next –

Max pull ups (or ring rows)
Max push ups (hand release)
Max Burpees
Max air squats
Max toes to bar (or leg raises)
Max double under (or singles)

Score each separately

After bash

3 rounds of

1 min plank hold
30 sec rest

Message from our Coach –>;

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