29th Jan 2013

Warm up
Dynamic Warm up
 
Skills
Front squat, back squat, toes to bar
 
WOD
Four rounds for time of
15 Front squats – 50/30kg 
30 Sit ups – ab-mat
10 Back squat – 50/30kg
20 Toes to bar
 
After bash
3 minutes plank hold
Then …. Stretch

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