Friday 21/07/17
A. WARM-UP x3
-x40 single unders
-x10 squat + straight leg kick
-x10 downward dog to cobra
-x20 shoulder openers
B. E2M FOR 12MINS
x2 thrusters (BOTC)
C. WOD
AMRAP 6MINS
10/8 cal bike
20 KB swings (RX: 24kg/16kg , Sc: 16kg/12kg)
rest 3mins
AMRAP 6MINS
50 DUs (100 singles)
20 wallballs (RX: 9kg/6kg , Sc: 6kg/4kg)