6 August 2013

Warm Up

400m run 

20 Chest to Bar pull ups

2 rope climbs

20 clapping push ups

40 air squats

40 situps

samson stretch

Strength/Skill

3 min hollow hold

WOD

21-18-15-12-9-5 Goblet Squats (53/35), Ring Push Ups, and sit ups

(25 min cut off)