Wednesday, 2 January 2018

Warm up:
10 PVC pass thru
10 PVC ATW
Samson stretch (:40 each side)
Couch stretch (:40 each side)
Spider-Man and reach (10 each side)
1 lap walking lunges
hip and back stretch (:40 each side)


WOD:
For time:
100 Single Unders
50 AbMat Sit-ups
40 Air Squats
30 Box Jumps, 24/20 in
20 Thrusters, 75/55 lbs
10 Burpee Pull-ups
20 Snatches, 75/55 lbs
30 Burpee Box Jumps, 24/20 in
40 Wall Balls, 20/14 lbs, 10/9 ft
50 Supermans
100 Single Unders