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WOD – Wednesday 28th 2015

Warm up

500m row

4 lengths of lunges

20 inverted kettlebell press

30 scap push ups

Strength

superset x 5

3 touch and go jerk from the rack

30/30 side plank each side

Metcon

For time:

10 Box Jumps 30/24

10 bar muscle ups/20 pull ups/30 ring rows

20 kettlebell snatch 24/16

20 pistols/box pistols/40 air squats

30 toes to bar

30 overhead squats/front squats

40 ab mat sit ups

40 med ball cleans 20/14

50 burpees

50 double unders/100 skips

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