WOD – 8th September 2014

Warm up
3 rounds of
50 J&J
10 Squats
10 Hindu push ups
10 Scorpions
10 Butt bridge
 
Skills
Wall ball shots
C2B pull ups
 
WOD – 1 (Metcon)
Four rounds for time
20 Wall ball shots – 20/14lbs
10 C2B Pull ups
 
WOD – 2 (Gymnastics WOD)
For Quality
10-8-6-4-2 reps of
Knees to elbow (1:2 ratios)
Box jumps (full extension)
 
** 1:2 rations – take 1 seconds to go up touch your knees on elbows and stay there for 2 seconds)
 
After bash
Flexibility
Focus – Hamstring and lower back
 
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