20150226

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings or 180's


Skill
Muscle Up


WOD

3 Rounds

30 Wall balls 9/6kg

30 Double unders

30 Kettlebell swing 24/16kg

30 Calorie row

Rest 2 minutes between rounds

If you can't complete a round in under 8 minutes scale the reps down