24th June 2016

Warm up
300 singles
10 run
10 scorpions
10 back extn
10 iron cross
10 sit ups

Skills
Shoulder press

WOD – 1 – Strength – PR
Shoulder press
5-5-4-4-3-3-2-2-1-1-1

WOD – 2 – conditioning
AMRAP in 10 minutes
75 wall ball shots – 20/14lbs
90 DU
20 Pull ups

After bash
Stretch

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