WOD – 9th October 2013

Warm up
100-75-50-25
Single unders
20-15-10-5
Air squats
Skills
Kipping pull ups (spend good time to master your kip)
KBS
WOD – for time
50 – 40 -30- 20-10 reps of
KB Swings – 24/16 kg
25-20-15-10-5 reps of
Pull ups
 
After bash
Practice handstand balance to forward rolls

Team CFH at DC - Mud-run
Team CFH at DC – Mud-run

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