WOD -25th October 2013

Warm up
5 minutes jump rope
5 pull ups, 10 push ups, 15 squats x 3rounds

Skills
OHS

WOD # 1 – Gymnastic
30 ring dips or 50 bench dips

WOD # 2 – Metcon
AMRAP in 15 minutes 
7 Over Head Squats – 40/25 kg
14 Push ups – Hand release
 
After bash
Mobility

 

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