Friday, 16 March 2012



A - Warm Up 
3 rounds 
broad jumps
15 pvc pass overs
hamstring walk outs
15 pvc thruster 

B - Open wod 12.4
12 min AMRAP 
150 wall balls 9/6kg (sub thrusters 20/15kg)
90 double unders (sub tuck jumps)
30 Muscle ups (floor muscle ups) 

C - cool down and mobility

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