5th January 2016

Warm up

3 rounds of

100 Singles

10 Burpees

10 Striders

10 Hamstring kicks

 

Skills

Hang Squat clean

 

WOD – AMRAP in 15 minutes

20 Overhead Lunges – 25/15lbs

5 Hang Squat clean – 115/65lbs

 

5 minutes rest

 

3 minutes max effort Plank hold

(For better intensity use load on your back)

 

After bash

Dead Hang – 20sec ON : 20 Sec OFF

Stretch

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