Friday 6th February 2015

WARM UP:

2 Rounds of:

200 M Run

5 Push Ups

10 Pull Ups/ Ring Rows

15 Burpees

SKILL:

15 Minutes of L-Sit Holds; Ring Holds; and One-Legged Squats

WOD:

WOD I  : EMOM for 8 Minutes

5 Hang Snatches (75#W; 100#M)

5 Back Squats

the rest for 2 minutes

then WOD II:

5 Minute Time Cap:

30 KB Swings (45#W; 55#M)

then Max Rep Push Ups for the remaining time.