WOD – 20th August 2014

Warm up
3 rounds of
10 Samson stretch
5 Buprees
10 Iron cross
5 Pull ups
10 Scorpions
5 knees to elbows
Skills
KBS
WOD – 1
Front squats
5×4
 
WOD – 2
For time
21-15-9 reps of
Kb Swings – 24/16kg
Toes to bar
Ring dips
After bash
Primal squats – 3 minutes
Stretch
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