Wednesday 19 October 2011

http://www.medicineballs.com/

Warm up

5min skipping
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips

Technique

Air squats

WOD

AMRAP 20min:
5 pull ups
10 wall ball shots, 5kg
15 kettlebell swings, 16kg