WOD – 1st October 2014

Warm up
5 minutes jump rope
3 rounds of
10 Samson stretch
10 Hindu push ups
10 Sit ups
Skills
All
WOD
7 Rounds for time
7 Pull ups
14 Toes to bar
7 Burpee wall ball shots – 20/14” ( burpee + wall ball )
14 Push ups – HR
After bash
Handstand push ups
Try to finish 30 good reps
Stretch
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