20151020

Warm Up
Barefoot
Squat routine
Drop stance
Drop dragon turn
Crab walk
30 sec crow pose
5 mins Hanging routine


WOD
F.R.E.A.K
21 Thrusters 40/30kg

21 Pull ups

800m Run

30 Kettlebell swings 32/24kg

30 Pull ups

50 Double unders 

50 Sit ups

400m Run

30 Box Jumps 24/20kg

30 Wall balls 9/6kg