WOD – 31st December 2013

Gym closed for the evening classes
Only morning

Warm up
3 rounds of
25 Jumping jack
10 OHS
10 Sit ups
10 Spider push ups
10 Back extn

Skills
All

WOD – for time
30 Burpees
5 Rounds of
10 Deadlifts – Dumbbell
10 Front Squats – Dumbbell
10 Push Press – Dumbbell
15 Burpees
 
*Use heavy dumbbell 

After Bash
Work on Kipping pull  ups
10 Minutes work on midline stabilization
(Wall walk, Hollow rock, OHS-pvc)

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