Thursday 29/12/16
A. WARM-UP x3
-x10 PVC strict press
-x10 PVC front squat
-x10 PVC back squat
-x10 PVC back press
-x10 arch/hollow swing
-x20 single unders
B. E3M FOR 18MINS
x1 BEAR COMPLEX (BOTC)
C. WOD-FOR TIME
30 sit ups
20 wallballs (RX:9kg/6kg , Sc: 6kg/4kg)
10 T2B (Sc: knees2chest)
5 burpees pull ups
10 T2B
20 wallballs
30 sit ups