22nd October 2013

Warm up
3 rounds of
10 squats, 10 push ups, 10 Iron cross, 10 Scorpions, 10 back extn

Skills-
Wall walk Thruster
 
WOD # 1 – Endurance
4 rounds of
30 double under / 90 singles
5 Wall walks

WOD # 2 – Metcon
3 rounds for time of
10 Thrusters – 95/65 lbs
20 Box jumps – 24/20”

After bash
Ring dips

DSC_1480

 

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