WOD – 24th March 2014

Warm up
Practice Hop Scotch  Jump rope for 5 minutes (http://www.youtube.com/watch?v=-xzBpGPIF4k)
+
3 rounds of
10 Push ups
10 Iron cross
10 Butt bridge

Skills
Ring dips

WOD – AMRAP in 12 minutes
5 Ring dips
10 Hand release burpees with double claps
15 Air squats

5 minutes rest
 
Core attack
4 rounds of
10 V sit ups
30 Seconds plan hold
30 + 30 seconds bridge hold
10 Back extn

After bash
Lower body stretch and flexibility

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