WOD – 21st January 2014

Warm up
75 Jumping jacks
21-15-9 reps of
Air squats, Push ups, Sit ups
Skills
Hang snatch / WBS / HR Push ups
WOD – AMRAP in 15 minutes  
14 Wall ball shots – 20/14lbs
7 Hang snatches – 95/65lbs
Finish with
75 Push ups – HR (after 5 minutes without break)
 
After bash
Medline work –
3 wall walk
10 seconds hollow rock hang on pull ups bar
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