27th November 2015

Warm up
3 rounds of
5 pull ups
10 bench dips
5 burpees
10 Sit ups

Skills
Wall ball shots

WOD – 5 rounds for time
30 Double unders / 90 single unders
20 Wall ball shots – 20/14lbs

After bash
Active hang on pull ups bar 30 sec on 30 sec off
Stretch

 

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