26th October 2015

Warm up
50 Med ball J&J
3 rounds of
5 Burpees
10 Push ups
15 Sit ups
20 Back extn

Skills
Power clean

WOD – 1 Bench Mark WOD
Elizabeth
21-15-9 reps of
Power clean
Ring Dips

WOD – 2
Core attack
3 rounds of
20 Pike sit ups
20 Side bridge
20 Leg raises

After bash
L-hang for 2 minutes (120 seconds active)

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