WOD – 25th November 2013

Warm up
100 singles
3 rounds of
5 Statistic pull ups
10 Air squats
100 singles

Skills
KBS / Wall Ball Shots / Box Jump

WOD – EMOTM for 10 minutes
10 Push ups
20 KB Swings – 24/16kg

5 Minutes rest
3 rounds for time of
20 Wall ball shots – 20 / 14 lbs
10 Box jumps – 30/24”

After bash
Mobility and foam rollers
IMG_2561

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