Thursday, 18 DEC 2014

Warm up
400m Run/500m Row
Pass Thrus
Around-the-worlds
10 kips
10 push ups
10 butterfly sit-ups
10 air squats

WOD

In any order and resting between each complete

10 Kneeling Jump Ups (add weight to find a max if you want)

3 Attempts at Max Rep Double Unders

750 Meter Row Sprint

5-10 Rope Climbs

60 Second L-Sit

25 True Back Extensions

Watch video below for Kneeling Jump Ups instructions