24th December 2012

Foggy Monday

Warm Up

2 rounds of

15 static pull ups
15 hand release push ups
15 air squats

Skill

Toes to bar
Kettle bell swing
Wall ball shot

WOD

Neat
21 – 15 – 9 reps for time

Toes to bar
Burpees
Kettle bell swing (24kg / 16kg)
Wall ball shots (10kg / 7kg)

After Bash

Merry Christmas

20121224-081916.jpg

Leave a Reply

Your email address will not be published.