WOD – 23rd November 2013

OUT of the BOX
Morning Football session
Evening
Warm up
CrossFit warm up
Skills
All
WOD –
For time
50 Hollow rocks
Then
21-15-9 reps of
Box jumps (24/20) and burpees
3 minute rest
21-15-9 reps of
Toes to bar and Push ups
3 minutes rest
21-15-9 reps of
KB Swings – 24/16kg
Weighted Sit ups with KB – 24/16kg
50 Back extn
 
After bash
Mobility and stretch
Mr Z and his 405 Deadlift
Mr Z and his 405 Deadlift

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