12 Jul WOD 13th July 2015
Warm Up: 400m Run + Mobility
A – 3RNFT 20 x D.U / 10 x Push Ups / 5 x M.U (5 pull ups )
B – Complex – 1 x Cluster 1 x Split Jerk 7 x 1 (build up over the 7 sets)
C – Midline Mashup
2rds
2 min Plank Hold
20 x TTB
20 x V- ups
20 x Back Ext
20 x Bridge Ups – 2 sec count at top
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