Friday 31 January 2014

Technique/Skill Work Wall ball technique with light ball then: 75 Wall balls for time 9/6 (half Karen) 8min cut off WOD 25m weighted lunge walk 9/6 (on shoulder or held

Strength/skill Snatch 5-5-5-5-5 rest between sets WOD 5rft 13 pullups 13 deadlifts 80/60 13 burpees 200m run Finisher: 2 x b    

Strength/Skill 15mins to reach 3rm Backsquat WOD 4 x 3min AMRAPS with 1min rest between 3 x Deadlifts 100/70 4 x Burpees 5 x Airsquats