15 July 2013

Warm up:
400m run
25 sit ups
25 air squats
15 ttb

Hip mobility

WOD:
60 sec rest btwn each 1 min round:
3 x 1 min max mtres row/max calories airdyne
3 x 1 min max single skips
3 x 3 there & back boulevard shuttle sprints (each round is 6 lengths)

Skill work: overhead squats