WOD – 13th January 2015

Warm up
5 minutes jump rope
3 rounds of
10 Samson stretch
10 Hindu push ups
10 Butt bridge
Skills
Thrusters / Ring push ups
WOD – Hero Workout
COE
10 rounds for time
10 Thrusters – 95/45lbs
10 Ring push ups
(Cap time 30 minutes)
After bash
Double unders
Stretch
IMG_7790

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