Friday 13 April 2012

Warm up

Run 800m

Partner work:

Squat hold / 20 squats
Plank hold / 20 knees to elbows
Hollow hold / 20 sit ups
Bar hold / pull ups

Core

3 RFT of:

15 sandbag getups
200m run

WOD

5 RFT of:

10 pull ups
20 squats
30 sit ups
400m run