WOD – 11th August 2014

Warm up 
5 minutes stretch 
3 rounds of 
50 Jump jacks 
20 High knees 
20 Butt kick 
10 Air squats 
10 Push up
10 Sit ups 
 
Skills 
All 
 
WOD – 5 rounds of 
Max effort 
1 Minute Double unders 
30 seconds rest 
1 Minute Thrusters – 45/35lbs
30 seconds rest
 1 Minutes Sit ups 
30 seconds rest 
1 Minutes wall walk 
30 seconds rest
 
Score – total collective reps 
 
After bash 
Mobility 
 
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