WOD – 4th October 2014

Warm up
5 minutes jump rope
Skills
KB Swings
WOD
Morning WOD
3 rounds for time
400 meter run
21 KBS – 24/16kg
12 Pull ups
Evening WOD
3 rounds for time
100 Double unders ( 300 singles)
21 KB Swings – 24/16kg
12 Pull ups
 
After bash
Max length box jump in 5 attempts
Stretch

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