7 June 2013

Warm Up

coaches choice:

7 mins of burpee pull up tag

or

400m run

10 beat swings

10 pull ups

20 burpees

30 air squats

Samson Stretch (30s per side)

Skills

Double Unders

Pistols

WOD

“Dirty Thirty”

30 double unders

30 push press

30 parallete lateral jumps (single count)

30 push ups

30 toes to bar

30 burpees