4 Oct 2013

Warm Up:
2 x 30 sec sampson stretch each side
2 x 10 OH plate walking lunges
1 x 3 Wall Walk
50 Double Unders

Hip & Shoulder mobility


SKILL:  3 x 5 Ring Row with elevated feet


WOD:  Gymnastics Chipper

100 Sit Ups
80 Box Jumps
60 Air Squats
40 Push Ups
20 Pull Ups (kipping no band, strict banded)

EMOTM you will drop and do 3 burpees