WOD – 15th December 2014

Warm up

5 minutes jump rope

3 rounds of

10 Samson stretch

10 Striders

10 Iron cross

10 Scorpions

 

Skills

All

 

WOD – For running clock

AMRAP in 6 minutes

10 Front squats – 75/45lbs

20 Push ups – HR

2 minutes rest

AMRAP in 5 minutes

10 Push press – 75/45lbs

15 Push ups – HR

2 minutes rest

AMRAP in 4 minutes

10 Thrusters – 75/45lbs

10 Push ups – HR

*Score – total reps

 

After Bash

Double unders

Stretch

 

droped dl

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