WOD 17th December 2014

16 Dec WOD 17th December 2014

Warm Up: 400m Run + Mobility

A – 100 x D.U then 2 rds…

10 x Jump Squats

10 x Push Ups

10 x Knee Raises

B – 15 mins build to a heavy complex

2 x Hang Cleans 1 x Slip Jerk

C – Chipper – 22 min Tine Cap

25 x C + J (60/40)

800m Run

50 x pull Ups

75 x Bar Over Burpees