27th October 2012

Saturday

Warm up

400m run

3 rounds of
10 OHS
5 pull-ups
10 back ext

Skill –> Over Head Squat

WOD #1 — Strength

Over head squats – PR Day

5-3-2-1-1

WOD #2 — Met Con

AMRAP in 7min

10 push ups
10 sit ups
10 lunges (5 each leg)

After bash

3mim Plank hold

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