WOD Friday August 16, 2013

MOBILITY:  Shin Smash

SKILL/STRENGTH: Double Unders 15 EMOM, then Plank hold remainder of minute (x10 min)

WOD:

5-4-3-2-1

500 m Row

400 m Run

30 air squats

20 Box Jumps (24/20)

10 Push Ups

Rest 5 minutes

5 min AMRAP

100 double unders (x3 singles) then AMRAP med ball Russian Twisters (20/14)
score is time for du and number of russian twisters