WOD – 7th October 2015

Warm up
3 rounds of
50 J&J
40 High Knees
30 Butt kick
10 Push ups
10 Lunges
10 Pike sit ups
Skills
OH lunges
Pike sit ups

WOD – AMRAP in 12 minutes
20 OH lunges – 25/15lbs
10 Power clean – 115/75lbs
20 Back extn

After bash
5 rounds of
30 seconds Dead hang
60 seconds Plank hold
30 seconds Rest
Then …. Stretch

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