29th July 2016

Warm up
Dynamic + barbell warm up

Skills

WOD – 1
5 rounds for time of:
11 body-weight deadlifts
22 Box jump – 24/20
5 minutes res

WOD -2 Core Conditioning
3 rounds of –
0.30 seconds on the spot sprint
0.30 seconds rest
0.30 seconds Sand bag front squat hold (quarter half)
0.30 seconds rest
0.30 seconds sand bang plank hold
0.30 seconds

After bash
Stretch

Leave a Reply

Your email address will not be published.