WOD – 14th December 2013

Warm up
10 OHS
10 Lunges
10 Sit usp
10 Back extn
X 3 rounds
Skills
OH lunges
WOD – AMRAP in 12 minutes
20 Over Head Lunges – 45/25 lbs
10 Burpees
3 minutes rest
AMRAP in 6 minutes
CINDY –
5 Pull ups
10 Push ups
15 Squats
After bash
Ring dips and L sit
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