20151008

Warm Up
30 side2side swing
10 Broad Jumps
20 Butterfly Sit Ups
1 min bottom of Push Up
10 Ring Dips
1 min at bottom of OHS
5 Passive to Active Hang




Partner WOD

30 minute AMRAP

• 120 Box over jumps 24/20" (on & over, no need for complete hip ext. at top)
• 120 Wall balls 9/6kg (full squat)
• 120 cal rowing
• 120 Burpees 
• 1200m run (alternating laps x3 each)

Each movement, each person has to do 3 sets of 20 reps 

partners alternate. one works whilst the other rests.

Viel Gluck!!