Wednesday, December 17, 2014

Thursday, 18 DEC 2014

Warm up
400m Run/500m Row
Pass Thrus
Around-the-worlds
10 kips
10 push ups
10 butterfly sit-ups
10 air squats

WOD
In any order and resting between each complete
10 Kneeling Jump Ups (add weight to find a max if you want)
3 Attempts at Max Rep Double Unders
750 Meter Row Sprint
5-10 Rope Climbs
60 Second L-Sit
25 True Back Extensions

Watch video below for Kneeling Jump Ups instructions




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