WOD – 30th December 2013

Warm up
5 Minutes Jump rope
3 rounds of
1)      3 Push ups + 6 Burpees + 9 air squats
2)      10 Sit ups + 20 Back extn

Skills
Work on all the movement and go through scaling options

WOD – for time
30 Double unders
20 KB Swings – 24/16kg
30 Double unders
20 Push ups – HR
30 Double unders
20 Pull ups – static
30 Double unders
20 Sit ups
30 Double unders
20 Box jumps – 24/20
30 Double unders
20 Ring Dips
 
After bash
Stretching

lifters

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