Tuesday 27/12/16
A. WARM-UP x3
– x10 PVC shoulders
– x10 PVC legs
– x10 side lunges
– x10 air squats
– x10 Hindu push ups
B. WOD
4 min time cap to complete:
21-15-9
HSPUs (Sc: box)
box jumps
rest 5 mins
4 min time cap to complete:
21-15-9
wallballs (RX: 9kg/6kg , Sc: 6kg/4kg)
KB swings (RX: 24kg/16kg , Sc: 12kg/8kg)
rest 5 mins
4 min time cap to complete:
21-15-9
T2B (Sc: knees to chest)
bend over row (RX: 40kg/25kg , Sc: 25kg/15kg)