WOD – 5th January 2015

Warm up
50 Med ball J&J
3 rounds of
5 Burpees
10 Push ups
15 Sit ups
20 Back extn
Skills
Wall ball shots
WOD –1 – EMOTM for 6 minutes
5 Wall ball shots
5 Burpees
WOD – 2 Bench Mark WOD
Elizabeth
21-15-9 reps of
Power clean
Ring Dips
After bash
L-hang for 2 minutes (120 seconds active)
abro

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