20160607

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings or 180's


WOD 1
10 minute time cap

21-15-9

Calorie row 

Burpees over the rower

Box Jumps 24/20”

6 minutes rest 

WOD 2

10 minute time cap

30-20-10-ME Wallballs

Wallballs 9/6kg

Sit ups

200m run every time you drop the WB

and after each set of wallballs

6 minute rest

WOD 3

10 Minute AMRAP

15 Russian Kettlebell swings 24/16kg

15 Push ups

15 Squats