093016

Warm Up
2 rounds:
10 Wall Balls
20 Sit Ups
10 OHS
5 American Swings

Snatch Balance 3 x5
Split Jerk 5×5

WOD – Yolanda
25 Plyo Box Jumps
21-15-9
Push Up (no knees/knees)
Pull Up no (band/black band)
Air Squat (butt to ball)
Sit Up
25 Plyo Box Jumps

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092916

Warm Up
2 Rounds:
10 Burpees
10 Box Jumps
10 Dead Lifts (Lite)
20 Sit Ups

MatsĀ 
Ladders

WOD (stadium)
20 Min
Run 100m
Jog Back 50 m
Walk Back 100m
21 Push Ups
21 Sit Ups
21 Air Squats