24th September 2012

Monday

Warm up

3 rounds of

10 squats + 5 Burpees
10 sit ups + 5 Burpees

WOD #1 –> 50 hollow rock + 50 back extensions

WOD #2

AMRAP in 10min

7 DeadLift (80kg, 40kg)
7 burpee high jumps

After bash

Over head squat practice with PVC and 10kg barbell

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