WOD – 20th September 2014

Warm up
Dynamic warm up
Skills
All
WOD – for time
100 Double unders
21-15-9
KB Swings – 24/ 16kg
Burpees
100 Double unders
2 minute rest
50 Push ups
15-12-9 reps of
SDHP with Kettlebells – 24/16kg
Kettlebells thrusters – 24/16 ( thruster in goblet squat)
50 Push ups
After bash
Plank hold – 5 minutes
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