WOD - Di 24.11.12

Warm-up

2 mins bike, row, ski

10 kips swings

20 jumpiing jacks

10 kip swings

Gymnastics

5 sets, within 10 minutes:

3 kip swings + 2 kips + 3 Bar Muscle Ups

Metcon

Awful Annie

For Time:

50-40-30-20-10 Double Unders Medball Sit Ups

5-4-3-2-1

Clean, 100/70kg

Cool Down

2 mins calve stretching

2 mins childs pose