WOD – 16th July 2014

Warm up
20 Med ball jumping jack
10 Striders
5 Burpees
PVS Drillls
Skills
KB Swings
WOD – 5 rounds for time
10 wall ball shots- 20/14lbs
15 KB Swings – 24/16kg
20 Sit ups
5 minutes rest
5 rounds of
10 Hollow rocks
10 Back extensions
 
After bash
Ring dips work
And stretch
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