WOD – 23rd October 2013

Warm up
Dynamic warm up
Skills
Wall ball shot
WOD # 1 – O’lfiting  
Power snatch
3-3-3-3 – 3
 
WOD # 2 – Metcon – bench mark girl
“Karen” – for time
150 Wall ball shots – 20/14 lbs
After bash
Flexibility
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