20150604

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


WOD

With a running clock start the first couplet on 0

the next on minute 10 and the last on minute 20

each couplet has a 7 minute time cap

21-15-9

Wall balls 9/6kg

Kettlebell swings 24/16

21-15-9

Rowing for calories

Burpees

21-15-9

Box Jump overs 24/20

Toes to bar