6.1.2016

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SWOD
1 Minute of work
3o seconds rest
6 Total Rounds
15 Wall balls (20/14)
30 Double Unders

2 minute Rest

WOD
3 Rounds – 15 Minute Cap
15 – Shoulder 2 Overhead (135/95)
15 – Box Jumps (24/20)
15 – V-ups

10:30 METCON Class
5 Rounds at each station then rotate
45 seconds on 15 seconds off
Battle Ropes
Burpee Box Overs
Double Unders
Row for Calories
Situps

*Run 400 Meters between movements*

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