Friday 25 November 2011

Spike Magazine

Warm up

5min Skipping

Russian gymnastic warm up - day 2:

Upper body pulling x 3
3 x kipping pull up attempts
5 x strict pull ups

Core x 3
10 x kettle bell swings
30sec L-sit hold

WOD - Michael

3RFT of:

Run 800m
50 Sit ups
50 Back extensions