WOD – 3rd November 2014

Warm up
CrossFit warm up
2 rounds of
10 reps each – OHS, Push ups, Pull ups, Sit ups, Back extn.
Skills
WOD -1
Push Jerk
3-3-2-2-1-1
WOD -2
AMRAP in 7 minutes
7 Box jumps
14 Push ups – HR
1 minutes rest
Plank hold for 3 minutes
 
After bash
Flexibility
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