WOD – 29th April 2014

Warm up
100 – 80-60-40-20 reps of
Jump rope
10-8-6-4-2 reps of
Burpees

Skills 

KB Swings

WOD – Morning WOD
“Helen” – Bench mark girl
Three rounds for time
Run 400 meters
21 KB swings – 24/16kg
12 Pull ups

Evening WOD
“Helen with DU” – Bench mark girl
Three rounds for time
75 Double unders / 200 single unders
21 KB swings – 24/16kg
12 Pull ups

After bash
Handstand balance for 10 minutes

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