WOD – 20th October 2014

Warm up
5 minutes jump rope
3 rounds of  
10 squats
10 push ups
10 sit ups
10 back extn
 
Skills
Deadlifts
 
WOD – AMRAP in 13 minutes ladder  
3-6-12-15-18-21-24-27-30 Reps of … so on  
Deadlifts – 155/115lbs
Later burpees (over the bar)
 
WOD -2
3 rounds of
1 minutes Plank hold
30 seconds rest
1 minutes Primal goblet squats hold – 16/12kg KB
 
After bash
Stretch
 
DSC_0623
 

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