WOD – 8th December 2014

Warm up

3 rounds

10 Samson stretch

20 Jumping jacks

10 Push ups to Ham stretch

20 Jumping jacks

10 Pull ups

20 Jumping jacks

10 Sit ups

20 Jumping jacks

Skills

Back squats

 

WOD – AMRAP in 20 minutes

10 Chest to bar pull ups

20 Back squats – 95/55lbs

30 Double unders

 

After bash

L sit / progression

Stretch

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