26th September 2012

Wednesday

Warm up

3 rounds of

10 squats
10 iron cross
10 scorpions

WOD #1 –> Strength

Muscle Snatch
3-3-3-3

Rest 1min between each set

WOD #2 –> Met Con

4 rounds for time

400m run
30 push ups
30 wall ball shots (10kg, 5kg)

Cap time – 30min

After bash

PVC Roller Mobility

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