Friday 09/12/16
A. WARM-UP x4
-x10 PVC shoulders
-x10 PVC legs
-x10 air squats
-x10 hindu push ups
B. CORE WORK x4
x20 shoulder taps in plank
x20 hollow rocks
x20 reverse snow angels
C. E2M FOR 10MINS
Push jerk (BOTC)
x5 @60%
x3 @70%
x2 @80%
x2 @90%
x2@90+%
D. WOD – FOR TIME
200m run
15 push jerk
200m run
10 push jerk
200m run
5 push jerk
200m run
(RX: 60/40kg , Sc: 30/20kg)