12 Feb 2014

Warm Up:
Dynamics & Mobility (hips, shoulder, achilles, calf)

WOD:  3 rounds at each station (each round is a different movement), 30 sec on 30 sec rest, three minute rest between stations

A:  Max Reps
Rnd #1) KB Snatch
Rnd #2) KB Thruster
Rnd #3) KB Swing

B: Max Reps/Metres
1) Short shuttles
2) Double unders
3) Row (10m=1 rep)

C:  Max Reps:
1) Box Jumps
2) Sit Ups
2) Spiderman push ups