WOD: 24/04/2015
WARM UP:
5mins to stretch and row
MOBILITY:
10mins to mobilise
WOD:
(45mins cut off)
10 rounds for time
10 burpee box jumps/step ups @ 24″/20″
20 sit ups
30 double unders / 60 skips
CF FORT:
Wod
Front squats
5×6 @1RM of clean
After wod
For time
1-2-3-4-5-6-7-8-9-10
Thrusters @85lbs./50lbs.
10-9-8-7-6-5-4-3-2-1
Knees to elbows
TRAVEL WOD:
10 rounds
100m run
20 sit ups
30 double Unders / 60 skips